Posts by OhY3GF6
Saturday 20250726
For time:
Row 1,000 meters
15 bodyweight clean and jerks
7 Pullups
Look back at 250607 and this time perform the exercises backwards, or in the order that you think will be most difficult. Don’t partition the reps.
The Pull-ups are still strict.
Friday 20250725
For load:
Overhead squat 15-15-15 reps
Additionally, practice planks for 20 minutes.
Thursday 20250724
Odd Lifts
Pick 3 odd lifts and spend 30 minutes practicing them.
Then bike 1 mile for time.
Tuesday 20250722
20-minute AMRAP
Complete as many reps as possible in 20 minutes of:
15 dumbbell bench presses
15-second L-sit hold
15 deadlifts
15-second L-sit hold
Use bodyweight for the deadlifts, and a pair of dumbbells that adds up to half your bodyweight.
Monday 20250721
For load:
Thruster 3-3-3-3-3-3-3 reps
Additionally, practice handstands and scales for 20 minutes.
Saturday 20250719
3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Friday 20250718
Back Squat 20 reps
Thursday 20250717
Ruck 40 minutes ..20 minutes out, 20 minutes in.
Tuesday 20250715
4 rounds for time:
30 medicine ball cleans
Run 400 meters
Men use a 20-lb ball.
Women use a 14-lb ball.
Monday 20250714
For load:
Jerk 1-1-1-1-1-1-1 reps
Then, practice SLIPS for 30 minutes.