Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS). Frances (kipping!) 21-15-9 reps for time of: Thrusters , 45 lbs Pull-ups Compare to 02.18.19 Post time to comments. Caffeine is a drug stimulant found in coffee, tea, soft drinks, energy drinks, dietary supplements and certain foods. Though caffeine may pose some benefits, such… Read more
Viewing posts tagged with: 21-15-9
Monday 04.22.19
21-15-9 reps for time of: Back squats, 45-60 lbs Toes-to-bars Compare to 04.20.18 Post time to comments.
Monday 03.25.19
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 03.23.18 Post time to comments.
Tuesday 01.22.19
21-15-9 reps for time of:Dumbbell snatches, 10-20 lb dumbbellBar facing burpeesButterfly sit-upsDonkey kicks, each leg Compare to 01.19.18 Post time to comments.
Monday 01.07.19
21-15-9 reps for time of: Dumbbell clean and jerks, 20 lb dumbbellsPull-ups, assist as neededButterfly sit-ups Post time to comments.
Monday 11.12.18
21-15-9 reps for time of: Overhead squats, 20-45 lbs Box jumps, 18 in box Post time to comments.
Wednesday 10.03.18
21-15-9 reps for time of: Pull-ups, assist as needed Deadlifts, 60-90 lbs Post time to comments.
Friday 08.10.18
21-15-9 reps for time of: Squat snatches, 20-45 lbs Bench presses, 20-45 lbs Compare to 08.07.17 Post time to comments.
Friday 06.08.18
21-15-9 reps for time of: Hang squat cleans, 10-20-lb. dumbbells Handstand push-ups, scale as needed Post time to comments. Compare to 06.05.17
Friday 04.20.18
21-15-9 reps for time of: Back squats, 45-60 lbs Toes-to-bars Post time to comments.
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