Sunday 190630
Without rest, 2 rounds of:
1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent
Post time to comments.
Saturday 190629
Rest Day
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Friday 190628
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
Post number of pull-ups and dips completed each round to comments.
Thursday 190627
3 rounds for time of:
1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post time to comments.
Wednesday 190626
Deadlift 1-1-1-1-1 reps.
Post loads to comments.
Compare to 190131.
Tuesday 190625
Rest Day
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Monday 190624
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups
♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
Post time to comments.
Sunday 190623
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
Post time to comments.
Saturday 190622
Tabata thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
3 max-duration L-sits from the floor.
Post Tabata reps and L-sit times to comments.
Friday 190621
Rest Day
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Thursday 190620
For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m
♀ 115 lb. ♂ 175 lb.
Post time to comments.
Wednesday 190619
3 rounds for time of:
15 thrusters
3 15-ft. rope climbs, legless ascent and descent
♀ 105 lb. ♂ 155 lb.
Post time to comments.
Tuesday 190618
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
Post time to comments.
Monday 190617
Rest Day
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Sunday 190616
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 190525.
Saturday 190615
4 rounds for time of:
500-m row
L-sit, from the ground, for same time as row
Post time to comments.
Friday 190614
Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
10 single-leg squats, alternating
Post rounds completed to comments.
Thursday 190613
Rest Day
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Tuesday 190611
3 rounds for time of:
Row 1,000 meters
30 jumping pull-ups
30 jumping ring dips
Then, practice SLIPS for 20 minutes.
Post time to comments.
Monday 190610
Deadlift 15-12-9-6-3 reps
Post loads to comments.
Sunday 190609
Rest Day
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Saturday 190608
For time:
L-sit for a total of 5 minutes
Then, practice controlled descents from a handstand for 20 minutes.
Post L-sit time to comments.
Friday 190607
Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
Post number of pull-ups completed for each round to comments.
Thursday 190606
Back squat 15-12-9-6-3 reps
Post loads to comments.
Wednesday 190605
Rest Day
Post thoughts to comments.
Tuesday 190604
Run 5,000 meters
Practice SLIPS for same duration as 5K run.
Post time to comments.
Monday 190603
3 rounds for time of:
15-ft. rope climb, legless ascent and descent
21 strict push-ups, chest to ground, feet on 20-in. box
Post time to comments.
Sunday 190602
For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Saturday 190601
Rest Day
Post thoughts to comments.
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