Tuesday 191231
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Post starting point, finishing point and total reps completed to comments. | Compare to 190101.
Monday 191230
Rest Day
Post thoughts to comments.
Sunday 191229
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk
Post rounds completed to comments. | Compare to 160502.
Friday 191227
Practice SLIPS for 20 minutes.
Back squat 5-5-5-5-5 reps
Post loads to comments. | Compare to 180831.
Thursday 191226
Rest Day
Post thoughts to comments.
Wednesday 191225
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Post time to comments.
Tuesday 191224
3 rounds of:
3 minutes of Turkish get-ups
2 minutes of double-unders
1 minute of rest
♀ 25-lb. dumbbell
♂ 35-lb. dumbbell
Post total reps for each exercise to comments.
Monday 191223
5 rounds for time of:
15 thrusters
15 pull-ups
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Sunday 191222
Rest Day
Post thoughts to comments.
Saturday 191221
Practice SLIPS for 20 minutes.
Hang squat snatch 1-1-1-1-1-1 reps
Post loads to comments. | Compare to 141230.
Friday 191220
5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
Post time to comments.
Thursday 191219
Karen
For time:
150 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments. | Compare to 181103.
Wednesday 191218
Rest Day
Post thoughts to comments.
Tuesday 191217
3 rounds for time of:
800-m run
15 split cleans
3 legless rope climbs, 15-ft. rope
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Monday 191216
3 rounds for time of:
30 GHD sit-ups
30-m lunge with dumbbells
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Sunday 191215
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute
♀ 65 lb. ♂ 95 lb.
Post total reps per round to comments.
Saturday 191214
Rest Day
Post thoughts to comments.
Friday 191213
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments.
Thursday 191212
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Wednesday 191211
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
Post loads to comments. | Compare to 190517.
Tuesday 191210
Rest Day
Post thoughts to comments.
Monday 191209
Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. | Compare to 171107.
Sunday 191208
Practice SLIPS for 20 minutes.
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments. | Compare to 171201.
Saturday 191207
Complete as many rounds as possible in 15 minutes of:
200-m run
100-m farmers carry
20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Post rounds completed to comments.
Friday 191206
Rest Day
Post thoughts to comments.
Thursday 191205
Practice planks for 20 minutes.
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments. | Compare to 100206.
Wednesday 191204
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP
Each time you break, stop and L-sit from the floor for 20 seconds.
Post time to comments.
Tuesday 191203
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Post rounds completed to comments.
Monday 191202
Rest Day
Post thoughts to comments.
Sunday 191201
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments. | Compare to 180107.
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