Rest Day
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Rest Day
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Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
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Compare to 200122.
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
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Compare to 161219.
Run 10,000 meters
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Compare to 190612.
Rest Day
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For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
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Compare to 171218.
Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
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Compare to 180329.
Rest Day
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5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
♀ 75 lb. ♂ 115 lb.
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Compare to 150212.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 200120.
Rest Day
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Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
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Compare to 150601.
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
Share your at-home modifications and loads in comments.
Compare to 200414.
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try as long as possible for unbroken sets.
Post reps completed (or time) to comments. | Compare to 140111.
Rest Day
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5 rounds for time of:
20 GHD sit-ups
20-cal. row
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Practice SLIPS for 20 minutes
Push jerk 7-7-7-7-7-7-7 reps
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Rest Day
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Body-weight power cleans
Strict handstand push-ups
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Complete as many rounds as possible in 15 minutes of:
15 chest-to-bar pull-ups
30-second L-sit on rings
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Compare to 131024.
Complete as many rounds as possible in 25 minutes of:
25 sumo deadlift high pulls
25 push-ups
25 thrusters
25 sit-ups
♀ 45 lb. ♂ 65 lb.
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Rest Day
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3 rounds for time of:
20 front squats
7 muscle-ups
♀ 125 lb. ♂ 185 lb.
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Practice SLIPS for 20 minutes
Then,
3 rounds for time of:
Run 800 meters
Rest 2 minutes
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Compare 190915.
