Friday 171215

Set a clock for 12 minutes and, with a 135-lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Post reps for each set to comments.

Compare to 141210.

Thursday 171214

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

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Wednesday 171213

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 170625.

Tuesday 171212

Rest Day


"107 cancer papers retracted due to peer review fraud," Ars Technica.

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Monday 171211

4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps

Post time to comments.

Compare to 150811.

Sunday 171210

Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds

Post reps completed for each exercise to comments.

Saturday 171209

Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups

Post rounds completed to comments.

Thursday 171207

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

Post loads to comments.

Wednesday 171206

4 rounds for time of:
400-m run
30 push presses, 65 lb.
20 jumping chest-to-bar pull-ups

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Tuesday 171205

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

Post rounds completed to comments.

Sunday 171203

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments or register for the Liftoff and log your score on the leaderboard.

Compare to 161106.

Saturday 171202

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Post rounds completed to comments or register for the Liftoff and log your score on the leaderboard.

Friday 171201

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments or register for the Liftoff and log your score on the leaderboard.

Compare to 161104.

Thursday 171130

Rest Day


"The big Washington food fight," Politico.

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Wednesday 171129

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

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Compare to 170426.

Tuesday 171128

3 rounds for time of:
Run 400 meters
115-lb. power snatch, 12 reps
6 bar muscle-ups

Post time to comments.

Monday 171127

3 rounds for time of:
100-ft. walking lunge
50 squats
50 hip extensions

Post time to comments.

Saturday 171125

Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Post total to comments.

Friday 171124

50-40-30-20-10 reps for time of:
1.5-pood kettlebell swings
Sit-ups

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Thursday 171123

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.

Compare to 151126.

Tuesday 171121

Garrett

3 rounds for time of:
75 squats
25 ring handstand push-ups
25 L pull-ups

Post time to comments.

Compare to 100221.

Monday 171120

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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Compare to 150903.

Sunday 171119

Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Compare to 160704.

Friday 171117

Fran

21-15-9 reps for time of:
95-lb. thrusters
Pull-ups

Post time to comments.

Compare to 160727.

Thursday 171116

Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups

Post rounds completed to comments.

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