Monday 190826

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

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 170914.

Sunday 190825

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.

Saturday 190824

Rest Day

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Friday 190823

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

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Thursday 190822

4 rounds for time of:

Row 500 meters
Rest 3 minutes

Post time to comments. | Compare to 140808.

Wednesday 190821

Back squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

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Tuesday 190820

Rest Day

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Monday 190819

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.

Sunday 190818

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.

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Saturday 190817

Barbara

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

Post time to comments. | Compare to 170630.

Friday 190816

Rest Day

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Thursday 190815

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

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Wednesday 190814

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Practice SLIPS for 20 minutes.

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Compare to 161218.

Tuesday 190813

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

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Monday 190812

Rest Day

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Sunday 190811

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells

Post reps completed to comments.

Saturday 190810

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

Practice SLIPS for 20 minutes.

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Friday 190809

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

Post time to comments. | Compare to 170821.

Thursday 190808

Rest Day

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Wednesday 190807

For time:

30 clean and jerks
30 muscle-ups
30 snatches

♀ 95 lb.
♂ 135 lb.

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Tuesday 190806

Run 6,000 meters with a pack

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Monday 190805

Squat clean 1-1-1-1-1-1-1 reps

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Compare to 160719.

Sunday 190804

Rest Day

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Saturday 190803

Mary

Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

Post rounds completed to comments. | Compare to 170812.

Friday 190802

For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

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Thursday 190801

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

♀ 130 lb.
♂ 185 lb.

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Wednesday 190731

Rest Day

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Tuesday 190730

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

Post loads and triple-under reps to comments.
Compare to 181015.

Monday 190729

3 rounds for time of:

2 minutes of L-sit hold in as few sets as possible (AFSAP).

After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set.

Post time to comments.

Sunday 190728

Row 2,000 meters

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Compare to 190724.

Saturday 190727

Rest Day

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