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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Compare to 190928.

Rest Day

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

Practice SLIPS for 20 minutes.

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Compare to 190923.

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

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Compare to 031021.

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

GHD sit-ups
Kettlebell swings

♀ 24 kg ♂ 32 kg

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Compare to 161130.

Rest Day

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Hero Workout of your choice.

Review the list of 196 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.
Compare to 180528.

Practice SLIPS for 20 minutes

Deadlift 10-10-10-10-10 reps

If at home, modify with a jugs or other heavy object. Share your at-home modifications and loads in comments. | Compare to 181212.

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

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Rest Day

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21-15-9 reps of:

Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Post time, dumbbell load, and type of pull-ups performed to comments. Compare to 160113.

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

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Practice SLIPS for 20 minutes

Front squat 10-10-10-10-10 reps

If at home, modify with jugs or other heavy object. Share your at-home modifications and loads in comments.
Compare to 180211.

Rest Day

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Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

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Row 5,000 meters

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Compare to 191009.

3 rounds for time:

12 left-hand Turkish get-ups
12 right-hand Turkish get-ups
3 legless rope climbs, 15-ft. rope

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

Share your at-home modifications and time in comments.
Compare to 190415.

Rest Day

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3 rounds for time of:

800-meter run
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

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Practice SLIPS for 20 minutes

Single-arm overhead squat 3-3-3-3-3-3-3-3-3-3 reps

Alternate arms each set.

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Complete as many rounds as possible in 10 minutes of:

10 box jumps
10 cleans

♀ 24-in. box ♂ 30-in. box

Use a heavy sandbag, ball, or other odd object for the cleans. Post rounds completed to comments.

Rest Day

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Complete as many rounds as possible in 30 minutes of:

20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row

Use a pair of dumbbells totaling roughly one-third your body weight.

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Practice SLIPS for 20 minutes.

Front squat 5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments. | Compare to 180705.

5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

Do not rest between rounds.

Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to 151229.

Rest Day

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Complete as many rounds as possible in 20 minutes of:

200-meter run
1 minute of plank hold

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Thruster ladder
Ring row ladder
Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.

Post number of minutes completed for each ladder and loads used for thruster and push press to comments.

Practice SLIPS for 20 minutes.

Clean and jerk 5-5-5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.

Rest Day

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5 rounds for time of:

Run 400 meters
50 squats
15 L pull-ups

Post time to comments. | Compare to 031006.