Max freestanding handstand hold
Then,
3 rounds for time of:
15 deadlifts
15 strict deficit handstand push-ups
♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficit
Reduce reps and/or loading to try to finish within 15 minutes.
Post times to comments.
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.
Post time to comments.
Front squat 1-1-1-1-1 reps
Then,
1,000-m row for time
Post squat loads and row time to comments.
Rest Day
Post thoughts to comments.
Clean and jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 200401.
For time:
Row 50 calories
50 handstand push-ups
50 L pull-ups
50 sumo deadlift high pulls
50 inverted burpees
50 toes-to-bars
Row 50 calories
♀ 65-lb. SDHP ♂ 95-lb. SDHP
Post time to comments.
Compare to 161128.
Heavy 17.5
10 rounds for time of:
9 thrusters
35 double-unders
♀ 85 lb. ♂ 125 lb.
Post time to comments.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 muscle-ups
Post rounds completed to comments.
Compare to 150325.
On a 10-minute running clock:
2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats
Post total reps to comments.
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb. ♂ 155 lb.
Post time to comments.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders
Post rounds completed to comments.
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 191106.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row
Post rounds completed to comments.
Compare to 171016.
Midline March
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge
♀ 115-lb. OH lunge ♂ 155-lb. OH lunge
Post time to comments.
Compare to 170320.
Max reps shoulder press, 95/135 lb.
Max reps L pull-up
Max reps shoulder press, 75/115 lb.
Max reps strict pull-up
Max reps shoulder press, 65/95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 45/65 lb.
Max reps pull-up
Rest at least 2 minutes between exercises.
Post total reps completed to comments.
Compare to 140720.
Rest Day
Post thoughts to comments.
2009 Couplet
3 rounds for time of:
30 wall-ball shots
30 squat snatches
♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch
Post time to comments.
Compare to 100816.
Fournier
For time:
50 shoulder-to-overheads
50-ft. arm-over-arm sled pull
40 burpees
50-ft. arm-over-arm sled pull
30 sumo deadlift high pulls
50-ft. arm-over-arm sled pull
♀ 75-lb. STO, 55-lb. SDHP
♂ 115-lb. STO, 85-lb. SDHP
For the sled pull, use a load that is challenging but doesn’t require extended rest periods.
Post time to comments.
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 191227.
Rest Day
Post thoughts to comments.
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
♀ 125-lb. thrusters ♂ 185-lb. thrusters
Post number of pull-ups completed each round to comments.
Compare to 170608.
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 141007.
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 145 lb. ♂ 205 lb.
Post time to comments.
Rest Day
Post thoughts to comments.
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post reps for each exercise completed to comments.
Compare to 181226.
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 100719.
