Monday 200406

Run 5,000 meters

Practice SLIPS for 20 minutes

Post time to comments. | Compare to 191024.

Sunday 200405

Rest Day

Post thoughts to comments.

Saturday 200404

SYLB Workout 1

Complete as many rounds as possible in 10 minutes of:

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments and/or register to support.

Friday 200403

5 rounds for time of:

400-m run
15 ring rows

Share your at-home modifications and times in comments.

Thursday 200402

21-18-15-12-9-6-3 reps for time of:

Triple-unders
GHD sit-ups
Deadlifts

♀ 125-lb. deadlifts
♂ 185-lb. deadlifts

Share your at-home modifications and times in comments. | Compare to 160427.

Wednesday 200401

Practice SLIPS for 20 minutes.

Clean and jerk 3-3-3-3-3 reps

If at home, modify with dumbbells, jugs, or other heavy objects.

Post loads to comments. | Compare to 180311.

Tuesday 200331

Rest Day

Post thoughts to comments.

Monday 200330

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows

Post to comments.

Sunday 200329

3 rounds for time of:

Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups

♀ 20-lb. DBs ♂ 30-lb. DBs

Post time to comments. | Compare to 171222.

Saturday 200328

Practice SLIPS for 20 minutes.

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

Post loads to comments. | Compare to 190821.

Friday 200327

Rest Day

Post thoughts to comments.

Thursday 200326

3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken

Post time to comments.
Compare to 191225.

Wednesday 200325

Helen

3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments. | Compare 180515.

Tuesday 200324

5 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box

Post push press reps completed each round to comments.

Monday 200323

Rest Day

Post thoughts to comments.

Sunday 200322

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

5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Post total reps completed at each exercise to comments.

Saturday 200321

12-9-6 reps for time of:

Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

Post time to comments.

Friday 200320

For time:

Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments. | Compare to 160207.

Thursday 200319

Rest Day

Post thoughts to comments.

Wednesday 200318

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.
Compare to 191107.

Tuesday 200317

30-25-20-15-10-5 reps for time of:

Burpees
L pull-ups

Post time to comments. | Compare to 060101.

Monday 200316

4 rounds for time of:

50-ft. walking lunge
30 wall-ball shots
30 box jumps

♀ 20-in. box ♂ 24-in. box

Post time to comments.

Sunday 200315

Rest Day

Post thoughts to comments.

Saturday 200314

6 rounds for time of:

Run 400 meters
Rest 2 minutes

Then, practice SLIPS for 20 minutes.

Post time to comments.

Friday 200313

Complete as many rounds as possible in 7 minutes of:

5 hard-effort pulls on C2 rower
3 deadlifts

♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift

Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein.
Compare to 140216.

Thursday 200312

Complete as many rounds in 20 minutes as possible of:

5 overhead squats
10 box jumps
15 shoot-throughs

♀ 95-lb. OHS, 24-in. box
♂ 135-lb. OHS, 30-in. box

Post rounds completed to comments.

Wednesday 200311

Rest Day

Post thoughts to comments.

Tuesday 200310

SQT

3 rounds for time of:

10 ground-to-overheads
200-yard shuttle sprint, 50 yards there and back twice

♀ 65 lb. ♂ 95 lb

Post time to comments. | Compare to 150721.

Monday 200309

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments. | Compare to 180102.

Sunday 200308

Practice SLIPS for 20 minutes

Split jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Saturday 200307

Rest Day

Post thoughts to comments.

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