Johnson

Johnson

Complete as many rounds in 20 minutes as you can of:

245-lb. deadlifts, 9 reps

8 muscle-ups

155-lb. squat cleans, 9 reps

Thursday 161215

5 rounds for time of:

12 left-arm kettlebell snatches, 1.5 pood

12 right-arm kettlebell snatches, 1.5 pood

15-ft. rope climbs, 3 ascents

250-m row

Rest 3 minutes

Wednesday 161214

For time:

30 wall-ball shots, 30-lb. ball

Run 1 mile

30 wall-ball shots, 30-lb. ball

Monday 161212

For time:

20-calorie bike

165-lb. clean and jerks, 20 reps

20-calorie bike

If you don’t have an indoor bike, use a rower.

Sunday 161211

Back squat 3-3-3-3 reps

Thruster 3-3-3-3 reps

4 attempts at a max L-sit hold for time

Saturday 161210

3 rounds for time of:

Run 400 meters

15 pull-ups

50 squats

15 pull-ups

Compare to 101208.

Elizabeth

Elizabeth

21-15-9 reps for time of:

135-lb. cleans

Ring dips

Wednesday 161207

Hang power snatch 3-3-3-3-3 reps

Tuesday 161206

21-18-15-12-9-6-3 reps for time of:

GHD sit-ups

95-lb. shoulder presses

Sunday 161204

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

20 one-legged squats, alternating

10 box jumps, 36-in. box