Viewing posts tagged with: 21-15-9

Tuesday 03.31.20

21-15-9 reps, slowly, of: Chest-to-wall handstand push-ups Supermans/ Body surfers (min 7:43) Strict knees-to-elbows Post to comments.

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Wednesday 02.19.20

Ellinor 21-15-9 reps for time of: Cleans, 45-55 lbs Bench dips Compare to 12.13.17 Post time to comments.

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Monday 02.10.20

21-15-9 reps for time of: Dumbbell squat cleans, 20 lb DBs Strict pull-ups Deficit push-ups (hands on DBs) Post time to comments.

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Thursday 01.09.20

21-15-9 reps for time of: Dumbbell clean and jerks, 20 lb dumbbells Pull-ups, assist as needed Butterfly sit-ups Post time to comments.

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Thursday 11.21.19

21-15-9 reps for time of: Bench presses, 45-55 lbs Squat cleans, 45-55 lbs Post time to comments.

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Tuesday 11.12.19

21-15-9 reps for time of: Overhead squats, 20-45 lbs Box jumps, 18 in box Compare to 11.12.18 Post time to comments.

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Monday 06.10.19

21-15-9 reps for time of: Hang squat cleans, 20-45 lbs Handstand push-ups, scale as needed Compare to 06.08.18 Post time to comments.

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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

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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.

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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.

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