Rest Day
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Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 190525.
4 rounds for time of:
500-m row
L-sit, from the ground, for same time as row
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Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
10 single-leg squats, alternating
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Rest Day
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3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips
Then, practice SLIPS for 20 minutes.
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Deadlift 15-12-9-6-3 reps
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Rest Day
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For time:
L-sit for a total of 5 minutes
Then, practice controlled descents from a handstand for 20 minutes.
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Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
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Back squat 15-12-9-6-3 reps
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Rest Day
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Run 5,000 meters
Practice SLIPS for same duration as 5K run.
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3 rounds for time of:
15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box
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For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
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Rest Day
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5 rounds for reps of:
2 minutes of strict muscle-ups
3 minutes of rest
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Overhead squat 5-3-3-1-1-1 reps
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Compare to 190327.
On a continuously running clock, 2 minutes of each for max reps of:
Burpees
Reverse burpees
Double-unders
Row (for calories)
Squat
30-in. box jumps
20 minutes of SLIPS practice, before and after.
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Rest Day
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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 190412.
7 minutes of scales practice
7 minutes of L-sit practice
7 minutes of handstand practice (inversion)
7 minutes of plank practice
7 minutes of stretching
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Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Compare to 190509.
Rest Day
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On a running clock, row AND run 5,000 meters.
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2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
Handstand walk 100 ft. AFSAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
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3 rounds for time of:
1,000-m row
15 clean and jerks
♀ 95 lb. ♂ 135 lb.
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Rest Day
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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
Post rounds completed to comments. | Compare to 190423.
3 rounds for time of:
2 legless rope climbs, 15-ft. rope
35 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
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