Tuesday 190917

Rest Day

Post thoughts to comments.

Monday 190916

12-9-6-3 reps for time of:

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.

Sunday 190915

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Post time to comments. | Compare 170309.

Saturday 190914

3 rounds for time of:

21 hang power snatches
50 squats for time
L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

Post time to comments.

Friday 190913

Rest Day

Post thoughts to comments.

Thursday 190912

Deadlift 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190216.

Wednesday 190911

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments. | Compare to 180605.

Tuesday 190910

5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

Post time to comments.

Monday 190909

Rest Day

Post thoughts to comments.

Sunday 190908

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.

Saturday 190907

5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 181216.

Friday 190906

Back squat 1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190701.

Thursday 190905

Rest Day

Post thoughts to comments.

Wednesday 190904

21-15-9 reps for time of:

L pull-ups
Strict handstand push-ups

Post time to comments.

Tuesday 190903

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190226.

Monday 190902

Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total sum to comments.

Sunday 190901

Rest Day

Post thoughts to comments.

Saturday 190831

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

Post total reps completed to comments.| Compare to 180901.

Friday 190830

3 rounds for time of:

2 minutes of support on the rings in as few sets as possible (AFSAP).

After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.

Post time to comments.

Thursday 190829

For 20 minutes:

10 deadlifts
10 strict handstand push-ups

Multiply deadlift load by rounds completed and post to comments.
Compare to 031228.

Wednesday 190828

Rest Day

Post thoughts to comments.

Tuesday 190827

3 rounds for time of:

50 squats
7 strict muscle-ups
10 hang power cleans

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 130327.

Monday 190826

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 170914.

Sunday 190825

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Post time to comments. | Compare to 181214.

Saturday 190824

Rest Day

Post thoughts to comments.

Friday 190823

5 rounds for time of:

400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups

♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups

Post time to comments.

Thursday 190822

4 rounds for time of:

Row 500 meters
Rest 3 minutes

Post time to comments. | Compare to 140808.

Wednesday 190821

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

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 031126.

Tuesday 190820

Rest Day

Post thoughts to comments.

Monday 190819

5 rounds for time of:

2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms

♀ 45-lb. dumbbell
♂ 65-lb. dumbbell

Post time to comments. | Compare to 190224.

Sunday 190818

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments.

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