Thursday 190117

Strict and for time:

10 pull-ups

20 push-ups

30 squats

Row 2,000 m

15 pull-ups

30 push-ups

45 squats

Row 1,000 m

20 pull-ups

40 push-ups

60 squats

Row 500 m

Tuesday 190115

Complete as many rounds as possible in 20 minutes of:

15 strict pull-ups

30 push-ups

45 squats

Monday 190114

5 rounds for time of:

1 minute of L-sit holds

15 controlled, no-momentum back extensions

Grace

Grace

30 clean and jerks for time

Men: 135 lb.

Women: 95 lb.

Squat clean each rep.

Cindy, Strict!

Cindy, Strict!

Complete as many rounds as possible in 20 minutes of:

5 strict pull-ups

10 honest push-ups

15 squats

Thursday 190110

5 rounds of continuous movement of:

2 legless rope climbs, 15-ft. rope

20 controlled, slow AbMat sit-ups

Wednesday 190109

Deadlift 1-1-1-1-1 reps

Then, practice handstands for 20 minutes.

Monday 190107

21-15-9 reps for time of:

Dumbbell clean and jerks

Strict pull-ups

GHD sit-ups

Men: 35-lb. DBs

Women: 25-lb. DBs

Sunday 190106

3 rounds for time of:

15 inverted burpees (supine to handstand)

1,000-m row

15 burpees over the rower

Saturday 190105

For time:

50 strict pull-ups

100 push-ups

150 squats