Friday 200221

Practice SLIPS for 40 minutes

Then,
Row 1,000 m for time

Post row time to comments.

Thursday 200220

Rest Day

Post thoughts to comments.

Wednesday 200219

Elizabeth

21-15-9 reps for time of:

Cleans
Ring dips

♀ 95 lb. ♂135 lb.

Post time to comments. | Compare to 180405.

Tuesday 200218

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate
♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

Post rounds completed to comments. | Compare to 140103.

Monday 200217

Practice backward roll to support on rings

Then,
Row 750 m for time

Post row time to comments.

Sunday 200216

Rest Day

Post thoughts to comments.

Saturday 200215

4 rounds for time of:

30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

Post time to comments. | Compare to 180219.

Friday 200214

4 rounds for time of:

400-m run
200-m farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments. | Compare to 181006.

Thursday 200213

Sots press 3-3-3-3-3-3-3 reps

Then,
Row 500 m for time

Post loads from the press and row time to comments.

Wednesday 200212

Rest Day

Post thoughts to comments.

Tuesday 200211

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of pull-ups, 10 seconds of rest
20 seconds of push-ups, 10 seconds of rest
Then, 5 rounds of squats and GHD sit-ups
Then, 5 rounds of of rowing and double-unders

Post total reps completed at each exercise to comments.

Monday 200210

Isabel

30 snatches for time

♀ 95 lb.♂ 135 lb.

Post time to comments. | Compare to 120717.

Sunday 200209

Back squat 3-3-3-3-3 reps

Then,
Row 750 m for time

Post loads and row time to comments.

Saturday 200208

Rest Day

Post thoughts to comments.

Friday 200207

12-9-6 reps for time of:

Deadlifts
Bar muscle-ups

♀ 205 lb. ♂ 315 lb.

Post time to comments. | Compare to 141129.

Thursday 200206

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

Post loads to comments. | Compare to 180404.

Wednesday 200205

3 rounds of:

7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Post total dumbbell load as a percentage of body weight, and post row time. | Compare to 190123.

Tuesday 200204

Rest Day

Post thoughts to comments.

Monday 200203

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating

Post rounds completed to comments. | Compare to 170222.

Sunday 200202

Complete as many rounds as possible in 20 minutes of:

5 power snatches
7 toes-to-bars
9 box jumps

♀ 75 lb., 20-in. box
♂ 115 lb., 24-in. box

Post rounds completed to comments.

Saturday 200201

5 rounds for time of:

20 wall-ball shots
10 deadlifts

♀ 14-lb. ball, 155-lb. barbell
♂ 20-lb. ball, 225-lb. barbell

Post time to comments. | Compare to 150718.

Friday 200131

Rest Day

Post thoughts to comments.

Thursday 200130

21-15-9 reps for time of:

Dumbbell squat cleans
Strict pull-ups
Deficit push-ups (hands on DBs)

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Wednesday 200129

Run or row 10,000 meters

Post time to comments. | Compare to 050128.

Tuesday 200128

Front squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments | Compare to 190826.

Monday 200127

Rest Day

Post thoughts to comments.

Sunday 200126

5 rounds for time of:

5 shoulder presses
10 push presses
15 push jerks

♀ 65 lb. ♂ 95 lb.

Post time to comments. | Compare to 051214.

Saturday 200125

3 rounds for time of:

Row 500 meters
12 muscle-ups

Post time to comments. | Compare to 060211.

Friday 200124

Lunge 400 meters

Post time and number of steps to comments. | Compare to 110414.

Thursday 200123

Rest Day

Post thoughts to comments.

Wednesday 200122

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps

Post clean and jerk loads to comments. | Compare to 190721.

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