Practice SLIPS for 40 minutes
Then,
Row 1,000 m for time
Post row time to comments.
Rest Day
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Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
♀ 95 lb. ♂135 lb.
Post time to comments. | Compare to 180405.
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.
Practice backward roll to support on rings
Then,
Row 750 m for time
Post row time to comments.
Rest Day
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4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Post time to comments. | Compare to 180219.
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.
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.
Rest Day
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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.
Back squat 3-3-3-3-3 reps
Then,
Row 750 m for time
Post loads and row time to comments.
Rest Day
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12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 205 lb. ♂ 315 lb.
Post time to comments. | Compare to 141129.
Practice SLIPS for 20 minutes.
Thruster 3-3-3-3-3-3-3 reps
Post loads to comments. | Compare to 180404.
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.
Rest Day
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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.
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.
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.
Rest Day
Post thoughts to comments.
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.
Run or row 10,000 meters
Post time to comments. | Compare to 050128.
Front squat 5-5-3-3-3-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments | Compare to 190826.
Rest Day
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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.
Lunge 400 meters
Post time and number of steps to comments. | Compare to 110414.
Rest Day
Post thoughts to comments.
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Post clean and jerk loads to comments. | Compare to 190721.
