Rest Day
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5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
♀ 95 lb. ♂ 135 lb.
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Compare to 190204.
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
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Compare to 190203.
3 rounds for time of:
1,000-meter row
5 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
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Compare to 190202.
Rest Day
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3 rounds for time of:
Run 400 meters
15 thrusters
21 inverted burpees
♀ 95 lb. ♂ 135 lb.
Practice SLIPS for 15 minutes.
3 rounds for time of:
Run 400 meters
15 power cleans
40 strict push-ups
♀ 105 lb. ♂ 155 lb.
Practice SLIPS for 15 minutes.
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3 rounds for time of:
Run 400 meters
15 deadlifts
21 pull-ups
♀ 165 lb. ♂ 250 lb.
Practice SLIPS for 15 minutes.
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Rest Day
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Row 5,000 meters
7 minutes of L-sit from the floor in as few sets as possible.
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Compare to 190514.
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
20 minutes of scale practice and stretching.
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Compare to 190616.
Run 5,000 meters
Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank
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Compare to 190604.
Rest Day
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5 rounds for time of:
Run 400 meters
30 GHD sit-ups
15 deadlifts
♀ 165 lb. ♂ 250 lb.
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Compare to 160701.
Rest Day
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3 rounds for time of:
750-m row
L-sit for same time as row
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Back squat 1-1-1-1-1 reps
Stretch and practice scales before and after.
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Compare to 190428.
Without rest, 2 rounds of:
1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent
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Rest Day
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Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
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3 rounds for time of:
1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
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Deadlift 1-1-1-1-1 reps.
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Compare to 190131.
Rest Day
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For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups
♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
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3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
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Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
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Rest Day
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For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m
♀ 115 lb. ♂ 175 lb.
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3 rounds for time of:
15 thrusters
3 15-ft. rope climbs, legless ascent and descent
♀ 105 lb. ♂ 155 lb.
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