Friday 200918

Max freestanding handstand hold

Then,

Damn Diane

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.

Thursday 200917

Friendly Fran

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.

Wednesday 200916

Front squat 1-1-1-1-1 reps

Then,
1,000-m row for time

Post squat loads and row time to comments.

Tuesday 200915

Rest Day

Post thoughts to comments.

Monday 200914

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 200401.

Sunday 200913

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.

Saturday 200912

Heavy 17.5
10 rounds for time of:

9 thrusters
35 double-unders

♀ 85 lb. ♂ 125 lb.

Post time to comments.

Friday 200911

Rest Day

Post thoughts to comments.

Thursday 200910

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
7 muscle-ups

Post rounds completed to comments.
Compare to 150325.

Wednesday 200909

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.

Tuesday 200908

Double DT
10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb. ♂ 155 lb.

Post time to comments.

Monday 200907

Rest Day

Post thoughts to comments.

Sunday 200906

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.

Saturday 200905

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 191106.

Friday 200904

First Cut
4 rounds for time of:

400-m run
3 legless rope climbs
7 squat snatches

♀ 130 lb. ♂ 185 lb.

Post time to comments.
Compare to 190801.

Thursday 200903

Rest Day

Post thoughts to comments.

Wednesday 200902

Complete as many rounds as possible in 20 minutes of:

15 burpees
30-calorie row

Post rounds completed to comments.
Compare to 171016.

Tuesday 200901

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.

Monday 200831

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.

Sunday 200830

Rest Day

Post thoughts to comments.

Saturday 200829

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.

Friday 200828

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.

Thursday 200827

Back squat 5-5-5-5-5 reps

Post loads to comments.
Compare to 191227.

Wednesday 200826

Rest Day

Post thoughts to comments.

Tuesday 200825

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.

Monday 200824

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.
Compare to 141007.

Sunday 200823

Heavy DT

5 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 145 lb. ♂ 205 lb.

Post time to comments.

Saturday 200822

Rest Day

Post thoughts to comments.

Friday 200821

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.

Thursday 200820

Pyramid Double Helen

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.

Wednesday 200819

4 rounds for time of:

Row 500 meters
Rest 3 minutes

Post times to comments.
Compare to 131207.

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