Wednesday 200812

Complete as many rounds as possible in 10 minutes of:

5 power snatches
5 box jumps

♀ 105-lb. snatch, 30-in. box
♂ 155-lb. snatch, 36-in. box

Post rounds completed to comments.

Tuesday 200811

Practice SLIPS for 20 minutes

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
Compare to 121212.

Monday 200810

Rest Day

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Sunday 200809

Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 030915.

Saturday 200808

Complete as many rounds as possible in 10 minutes of:

25 squats
50-ft. handstand walk

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Friday 200807

5 rounds, each for time of:

Run 400 meters
15 clean & jerks

Rest 3 minutes between rounds.

♀ 65 lb. ♂ 95 lb.

Post times to comments.
Compare to 031009.

Thursday 200806

Rest Day

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Wednesday 200805

Fran
21-15-9 reps for time of:

Thrusters
Pull-ups

♀65 lb. ♂95 lb.

Post time to comments.
Compare to 190510.

Tuesday 200804

4 x 4-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds

Post cals/reps completed each round to comments.

Monday 200803

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Post loads to comments.
Compare to 170710.

Sunday 200802

Rest Day

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Saturday 200801

3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings

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Friday 200731

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
15 L pull-ups
15 hip extensions

Post rounds completed to comments.
Compare to 170407.

Thursday 200730

Set a clock for 12 minutes and complete:

1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

♀ 95 lb. ♂ 135 lb.

Post reps for each set to comments.
Compare to 171215.

Wednesday 200729

Rest Day

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Tuesday 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses
40 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Post rounds completed to comments.
Compare to 181023.

Monday 200727

For time:

21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

♀ 155 lb. ♂ 225 lb.

Post time to comments.
Compare to 181003.

Sunday 200726

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments.
Compare to 200529.

Saturday 200725

Rest Day

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Friday 200724

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

Post rounds completed to comments.
Compare to 190908.

Thursday 200723

Complete as many rounds as possible in 10 minutes of:

5 strict handstand push-ups
10 med-ball cleans

♀ 14-lb. ball ♂ 20-lb. ball

Post rounds completed to comments.

Wednesday 200722

3 rounds for time of:

800-m run
21 toes-to-bars
12 deadlifts

♀ 185 lb. ♂ 275 lb.

Post time to comments.

Tuesday 200721

Rest Day

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Monday 200720

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in. box ♂ 30-in. box

Post rounds completed to comments.
Compare to 191213.

Sunday 200719

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Post loads to comments.

Saturday 200718

5 3-minute rounds of:

10 front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds.

♀ 125-lb. squat, 30-in. box
♂ 185-lb. squat, 36-in. box

Post calories rowed each round to comments.
Compare to 180217.

Friday 200717

Rest Day

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Thursday 200716

3 rounds for time of:

Run 200 meters
7 dumbbell push presses
14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

Post time to comments
Compare to 121221.

Wednesday 200715

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post your workout choice, time, and load to comments.
Compare to 181110.

Tuesday 200714

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 200328.

Monday 200713

Rest Day

Post thoughts to comments.

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