Clean and jerk 1-1-1-1-1 reps
Then, practice for 5 minutes each, in any order:
Stretching
Plank holds
L-sits
Scales
Handstand descents
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Complete as many rounds as possible in 20 minutes of:
5 strict L pull-ups
10 ring dips
15 single-leg squats
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Rest Day
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Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box
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3 rounds for time of:
500-m row
100 double-unders
20 thrusters
Men: 65 lb.
Women: 45 lb.
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Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 190330.
Rest Day
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12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
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For time:
1,000-m row
50 strict pull-ups
1,000-m row
100 push-ups
1,000-m row
150 squats
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3 rounds for time:
12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope
Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
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Rest Day
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5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
Men: 135 lb.
Women: 95 lb.
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Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
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Compare to 050424.
Run or row 5,000 meters.
Stretch and practice handstands for 20 minutes.
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Rest Day
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Deadlift 5-3-3-1-1-1 reps.
Practice scales and planks for 20 minutes.
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3 rounds for time of:
15 power snatches
15 thrusters
1,000-m row
Men: 95 lb.
Women: 65 lb.
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5 rounds for time of:
1 L-sit rope climb, 15 ft.
35 strict push-ups
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Rest Day
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Alternating-arm dumbbell row 1-1-1-1-1-1-1-1 reps
(8 reps per arm)
Practice controlled descent from handstands for 15 minutes.
Row 2,000 meters.
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3 rounds for time of:
20 walking lunges
30 wall-ball shots
40 triple-unders
Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.
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3 rounds for time of:
5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters
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Rest Day
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Dumbbell press 5-3-3-1-1-1 reps
Practice scales for 10 minutes.
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Practice L-sits for 10 minutes.
Row 5,000 meters for time.
Stretch for 10 minutes.
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Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 190310.
Rest Day
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5 rounds for time of:
Lunge 30 feet
15 pull-ups
30 push-ups
Take as few steps as possible for the lunges, and be super strict on the pull-ups and push-ups.
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Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.
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3 rounds for time of:
5 strict muscle-ups
1 minute of L-sit
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Rest Day
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