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
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Practice SLIPS for 20 minutes
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps
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Compare to 121212.
Rest Day
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Complete as many rounds as possible in 20 minutes of:
12 bench presses
12 strict pull-ups
♀ 95 lb. ♂ 135 lb.
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Compare to 030915.
Complete as many rounds as possible in 10 minutes of:
25 squats
50-ft. handstand walk
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5 rounds, each for time of:
Run 400 meters
15 clean & jerks
Rest 3 minutes between rounds.
♀ 65 lb. ♂ 95 lb.
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Compare to 031009.
Rest Day
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Fran
21-15-9 reps for time of:
Thrusters
Pull-ups
♀65 lb. ♂95 lb.
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Compare to 190510.
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.
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.
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Compare to 170710.
Rest Day
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3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
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Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
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Compare to 170407.
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.
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Compare to 171215.
Rest Day
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Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
♀ 35-lb. DBs ♂ 50-lb. DBs
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Compare to 181023.
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.
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Compare to 181003.
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
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Compare to 200529.
Rest Day
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Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
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Compare to 190908.
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
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3 rounds for time of:
800-m run
21 toes-to-bars
12 deadlifts
♀ 185 lb. ♂ 275 lb.
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Rest Day
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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
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Compare to 191213.
Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps
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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.
Rest Day
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3 rounds for time of:
Run 200 meters
7 dumbbell push presses
14 ring rows
♀ 45-lb. DBs ♂ 70-lb. DBs
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Compare to 121221.
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.
Practice SLIPS for 20 minutes.
Back squat 5-5-3-3-3-1-1-1-1 reps
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Compare to 200328.
Rest Day
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