21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
Post time to comments. | Compare to 180224.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments. | Compare to 190709.
Rest Day
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Complete as many rounds as possible in 30 minutes of:
500-m row
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
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Practice SLIPS for 20 minutes
Overhead squat 3-3-3-3-3 reps
Post loads to comments. | Compare to 191129.
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.
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Rest Day
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100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP
AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.
Post number of sets for each to comments. | Compare to 190507.
Complete as many rounds as possible in 15 minutes of:
10 squat cleans
10 strict handstand push-ups
♀ 105 lb. ♂ 155 lb.
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4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike, air bike, or find a 1-mile course to repeat each round.
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Rest Day
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Practice SLIPS for 20 minutes
Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps
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Complete as many rounds as possible in 12 minutes of:
250-m row
20 GHD sit-ups
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3 rounds for time of:
800-m run
10 strict bar muscle-ups
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Rest Day
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Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Post time to comments. | Compare to 181225.
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean
Set up three bars and storm through for time.
Post time to comments. | Compare to 180526.
3 rounds for time of:
800-m run
30 pull-ups
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Rest Day
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For time:
12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit
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5 rounds for time of:
20 sumo deadlift high-pulls
20 box jumps
♀ 75 lb., 24-in. box
♂ 115 lb., 30-in. box
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Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Post starting point, finishing point and total reps completed to comments. | Compare to 190101.
Rest Day
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Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk
Post rounds completed to comments. | Compare to 160502.
Practice SLIPS for 20 minutes.
Back squat 5-5-5-5-5 reps
Post loads to comments. | Compare to 180831.
Rest Day
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3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
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3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
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5 rounds for time of:
15 thrusters
15 pull-ups
♀ 65 lb. ♂ 95 lb.
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Rest Day
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