Thursday 190228
Push jerk 5-5-3-3-3-1-1-1-1 reps
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Tuesday 190226
Overhead squat 5-5-3-3-3-1-1-1-1 reps
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Monday 190225
Rest Day
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Sunday 190224
5 rounds for time of:
2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms
Men: 65-lb. dumbbell
Women: 45-lb. dumbbell
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Saturday 190223
3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 AbMat sit-ups
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Friday 190222
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.
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Wednesday 190220
Clean and jerk 5-5-3-3-3-1-1-1-1 reps
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Tuesday 190219
3 rounds for time of:
21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
21 inverted burpees
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Monday 190218
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
Men: 95 lb.
Women: 65 lb.
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Sunday 190217
Rest Day
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Saturday 190216
Deadlift 5-5-3-3-3-1-1-1-1 reps
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Friday 190215
3 rounds for time of:
15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row
Men: 40-lb. dumbbell
Women: 25-lb. dumbbell
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Wednesday 190213
Rest Day
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Tuesday 190212
Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups
15 squats
10 strict pull-ups
20 push-ups
30 squats
20 strict pull-ups
40 push-ups
60 squats
40 strict pull-ups
80 push-ups
120 squats
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Monday 190211
3 rounds for time of:
15 power snatches
15 thrusters
Men: 95 lb.
Women: 65 lb.
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Sunday 190210
Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes
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Saturday 190209
Rest Day
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Friday 190208
3 rounds for time of:
7 strict muscle-ups
50 squats
1,000-meter row
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Thursday 190207
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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Wednesday 190206
3 rounds for time of:
1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups
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Tuesday 190205
Rest Day
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Monday 190204
5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.
Men: 135 lb.
Women: 95 lb.
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Sunday 190203
5 rounds for time of:
1-minute handstand hold
21 toes-to-bars
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Saturday 190202
3 rounds for time of:
1,000-meter row
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
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Friday 190201
Rest Day
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