On a 16-minute running clock, 2 rounds of:
2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps
♀ 20-in. box ♂ 24-in. box
Post total reps to comments.
Compare to 031021.
50-40-30-20-10 reps for time of:
GHD sit-ups
Kettlebell swings
♀ 24 kg ♂ 32 kg
Post time to comments.
Compare to 161130.
Rest Day
Post thoughts to comments.
Review the list of 196 heroes and honor one with an all-out effort.
Post choice of Hero and result to comments.
Compare to 180528.
Practice SLIPS for 20 minutes
Deadlift 10-10-10-10-10 reps
If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments. | Compare to 181212.
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Post total reps/seconds for each exercise to comments.
Rest Day
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21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.
Post time, dumbbell load, and type of pull-ups performed to comments. Compare to 160113.
5 2-minute rounds of:
75 double-unders
Max reps of sumo deadlift high pull
Rest 1 minute between rounds.
Post load used and number of SDHP reps completed each round to comments.
Practice SLIPS for 20 minutes
Front squat 10-10-10-10-10 reps
If at home, modify with jugs or other heavy object. Share your at-home modifications and loads in comments.
Compare to 180211.
Rest Day
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Complete as many rounds as possible in 15 minutes of:
25-ft. handstand walk
75-ft. walking lunge
25 sit-ups
Post rounds completed to comments.
Row 5,000 meters
Post time to comments.
Compare to 191009.
3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
♀ 35-lb. dumbbell
♂ 50-lb. dumbbell
Share your at-home modifications and time in comments.
Compare to 190415.
Rest Day
Post thoughts to comments.
3 rounds for time of:
800-meter run
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post time to comments.
Practice SLIPS for 20 minutes
Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps
Alternate arms each set.
Post loads to comments.
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans
♀ 24-in. box ♂ 30-in. box
Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.
Rest Day
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Complete as many rounds as possible in 30 minutes of:
20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row
Use a pair of dumbbells totaling roughly one-third your body weight.
Post rounds completed to comments.
Practice SLIPS for 20 minutes.
Front squat 5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds.
Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to 151229.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold
Post rounds completed to comments.
Thruster ladder
Ring row ladder
Push press ladder
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.
Post number of minutes completed for each ladder and loads used for thruster and push press to comments.
Practice SLIPS for 20 minutes.
Clean and jerk 5-5-5-5-5-5-5 reps
If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.
Rest Day
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5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups
Post time to comments. | Compare to 031006.
Handstand push-up ladder
Rest 3 minutes
Dip ladder
Rest 3 minutes
Push-up ladder
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each ladder to comments.
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
Post rounds completed to comments.
Rest Day
Post thoughts to comments.
