Posts by OhY3GF6
Monday 20250602
The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Friday 20250430
7 rounds for time of:
10 push jerks
10 pull-ups
Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.
Thursday 20250429
12-minute AMRAP
Complete as many rounds as possible in 12 minutes of:
5 strict muscle-ups
20 walking lunges
Then, practice SLIPS for 25 minutes.
Tuesday 20250427
7 rounds for time of:
10 push jerks
10 pull-ups
Pick a load for the jerks that allows you to complete all 10 reps unbroken in the early rounds, but maybe not near the end.
Monday 20250426
For Load:
Split jerk 1-1-1-1-1-1-1 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
Saturday 20250424
For Time:
Row 5,000 meters
And,
Run 5,000 meters
Partition the two exercises however you like.
Friday 20250424
Sprints and Strict
50 sit-ups
Bike 2 miles
30 strict handstand push-ups
Bike 2 miles
50 sit-ups
Take ample rest between each exercise.
Each bike should be an all out sprint. The HSPU’s should be controlled, and may require spotting and assistance from your gym mates. Consider the GHD for the sit-ups if you’ve had previous exposure.
Thursday 20250422
For Load:
Power snatch 3-3-3-3-3-3-3 reps
Then, practice SLIPS for 30 minutes.
SLIPS is Scales, L-sits, Inversions (handstands), Planks, and Stretching.
Tuesday 20250420
Karen
For time:
150 wall-ball shots
Monday 20250419
6-minute intervals
5 rounds, each for time of:
Row 32 calories
12 toes-to-bars
8 thrusters
60 double-unders
Rest for the remainder of the 6 minutes, then go again.
Rounds start at 0, 6, 12, 18, and 24 minutes.