Split jerk 1-1-1-1-1-1-1 reps

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Rest Day

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5 rounds for time of:

400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

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6 rounds for time of:

8-meter handstand walk
4 strict muscle-ups
2 deadlifts

♀ 235 lb. ♂ 335 lb.

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Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 back extensions

♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box

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Rest Day

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50-40-30-20-10 reps for time of:

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

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Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 181104.

3 rounds for time of:

21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time

♀ 75 lb. ♂ 115 lb.

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Rest Day

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Clean and jerk 5-5-3-3-3-1-1-1-1 reps

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On a 25-minute clock:

As many rounds as possible in 5 minutes of:
10 strict pull-ups, 20 push-ups, 30 squats

Then, as many rounds as possible in 5 minutes of:
8 strict pull-ups, 16 push-ups, 24 squats

Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats

Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats

Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats

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Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows
3 wall walks

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Rest Day

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12-9-6-3 reps for time of:

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

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3 rounds for time of:

Run 800 meters
Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Post time to comments. | Compare 170309.

3 rounds for time of:

21 hang power snatches
50 squats for time
L-sit for time equal to squat time

♀ 75 lb. ♂ 115 lb.

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Rest Day

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Deadlift 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190216.

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

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5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

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Rest Day

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Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 1.5 pood ♂ 2 pood

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5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 181216.

Back squat 1-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190701.

Rest Day

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21-15-9 reps for time of:

L pull-ups
Strict handstand push-ups

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Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 190226.

Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

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Rest Day

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