Tuesday 03.07.23
Dirty Diana 21-15-9 reps of:Deadlifts, 60-90 lbsHandstand push-ups (scale as needed) Then, 21-15-9 reps of:Deadlifts, 60-90 lbs100 ft bear crawl after each set Compare to 06.05.20
Friday 08.12.22
Frances 21-15-9 reps for time of: Thrusters, 20-45 lbs Pull-ups, assist as needed Compare to 08.12.21 Post time to comments.
Tuesday 07.05.22
21-15-9 reps for time of: Left-arm kettlebell snatches, 20 lbs Right-arm kettlebell snatches, 20 lbs Pull-ups (assist as needed) Post time to comments.
Friday 06.10.22
21-15-9 reps for time of: Hang squat cleans, 20-45 lbs Handstand push-ups, scale as needed Compare to 06.10.19 Post time to comments.
Friday 03.11.22
Dirty Diana 21-15-9 reps of: Deadlifts, 60-90 lbs Handstand push-ups (scale as needed) Then, 21-15-9 reps of: Deadlifts, 60-90 lbs 100 ft bear crawl after each set Compare to 03.11.21 Post time to comments.
Tuesday 11.30.21
21-15-9 reps for time of: Deadlifts Bench dips Compare to 01.18.16 Post time to comments.
Thursday 08.12.21
Frances 21-15-9 reps for time of: Thrusters, 20-45 lbs Pull-ups, assist as needed Compare to 08.12.20 Post time to comments.
Tuesday 06.29.21
21-15-9 reps for time of: Handstand push-ups Bench dips Push-ups Post time to comments.
Thursday 03.11.21
Dirty Diana 21-15-9 reps of: Deadlifts, 60-90 lbs Handstand push-ups (scale as needed) Then, 21-15-9 reps of: Deadlifts, 60-90 lbs 100 ft bear crawl after each set Compare to 06.05.20 Post time to comments.
Monday 01.11.21
21-15-9 reps for time of: wall-ball shots, 10 lb ball jumping lunges Post time to comments.