Tuesday 200630
Practice SLIPS for 20 minutes
Clean and jerk 1-1-1-1-1 reps
Post clean and jerk loads to comments.
Compare to 200122.
Monday 200629
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 161219.
Sunday 200628
Run 10,000 meters
Post time to comments.
Compare to 190612.
Saturday 200627
Rest Day
Post thoughts to comments.
Friday 200626
For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments.
Compare to 171218.
Thursday 200625
Practice SLIPS for 20 minutes
Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments.
Compare to 180329.
Tuesday 200623
Rest Day
Post thoughts to comments.
Monday 200622
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 150212.
Sunday 200621
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 200120.
Saturday 200620
Rest Day
Post thoughts to comments.
Thursday 200618
Complete as many rounds as possible in 10 minutes of:
10 burpees
20 wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post rounds completed to comments.
Compare to 150601.
Wednesday 200617
Practice SLIPS for 20 minutes
Deadlift 7-7-7-7-7-7-7 reps
Share your at-home modifications and loads in comments.
Compare to 200414.
Tuesday 200616
Cindy XXX
Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats
Try as long as possible for unbroken sets.
Post reps completed (or time) to comments. | Compare to 140111.
Monday 200615
Rest Day
Post thoughts to comments.
Sunday 200614
5 rounds for time of:
20 GHD sit-ups
20-cal. row
Post time to comments.
Saturday 200613
Practice SLIPS for 20 minutes
Push jerk 7-7-7-7-7-7-7 reps
Post loads to comments.
Thursday 200611
Rest Day
Post thoughts to comments.
Wednesday 200610
10-9-8-7-6-5-4-3-2-1 reps for time of:
Body-weight power cleans
Strict handstand push-ups
Post time in comments.
Tuesday 200609
Complete as many rounds as possible in 15 minutes of:
15 chest-to-bar pull-ups
30-second L-sit on rings
Post rounds completed to comments.
Compare to 131024.
Monday 200608
Complete as many rounds as possible in 25 minutes of:
25 sumo deadlift high pulls
25 push-ups
25 thrusters
25 sit-ups
♀ 45 lb. ♂ 65 lb.
Share your at-home modifications and rounds completed in comments.
Sunday 200607
Rest Day
Post thoughts to comments.
Saturday 200606
3 rounds for time of:
20 front squats
7 muscle-ups
♀ 125 lb. ♂ 185 lb.
Post time to comments.
Friday 200605
Practice SLIPS for 20 minutes
Then,
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Compare 190915.
Thursday 200604
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 40-lb. DB ♂ 60-lb. DB
Share your at-home modifications and rounds competed in comments.
Compare to 180207.
Wednesday 200603
Rest Day
Post thoughts to comments.
Tuesday 200602
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb. ♂ 225 lb.
Share your at-home modifications and time in comments.
Compare to 151213.
Monday 200601
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots
♀ 20-lb. ball ♂ 30-lb. ball
Post time to comments.
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