Rest Day
Post thoughts to comments.
12-9-6-3 reps for time of:
Clean and jerks
Bar muscle-ups
♀ 125 lb. ♂ 185 lb.
Post time to comments.
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Then, practice controlled descents from a handstand for 20 minutes.
Post time to comments. | Compare 170309.
3 rounds for time of:
21 hang power snatches
50 squats for time
L-sit for time equal to squat time
♀ 75 lb. ♂ 115 lb.
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Rest Day
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Deadlift 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 190216.
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♀ 65 lb. ♂ 95 lb.
Post time to comments. | Compare to 180605.
5 rounds for time of:
21 dumbbell thrusters
15 burpees, touching target 6 inches above reach
♀ 30-lb. DBs ♂ 45-lb. DBs
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Rest Day
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Complete as many rounds as possible in 15 minutes of:
12 muscle-ups
36 kettlebell swings
♀ 1.5 pood ♂ 2 pood
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5 rounds for time of:
400-m run
10 overhead squats
♀ 95 lb. ♂ 135 lb.
Post time to comments. | Compare to 181216.
Back squat 1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 190701.
Rest Day
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21-15-9 reps for time of:
L pull-ups
Strict handstand push-ups
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Overhead squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 190226.
Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total sum to comments.
Rest Day
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3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans
Post total reps completed to comments.| Compare to 180901.
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round.
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For 20 minutes:
10 deadlifts
10 strict handstand push-ups
Multiply deadlift load by rounds completed and post to comments.
Compare to 031228.
Rest Day
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3 rounds for time of:
50 squats
7 strict muscle-ups
10 hang power cleans
♀ 95 lb. ♂ 135 lb.
Post time to comments. | Compare to 130327.
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 170914.
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Post time to comments. | Compare to 181214.
Rest Day
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5 rounds for time of:
400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups
♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups
Post time to comments.
Back squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 031126.
Rest Day
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5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms
♀ 45-lb. dumbbell
♂ 65-lb. dumbbell
Post time to comments. | Compare to 190224.
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments.
