9/28/18: Friday

Pull-up and Handstand Push-up Technique

Work on kipping for Pull-ups and HSPU

2 Rounds for time

20 Thrusters (95/65)

20 Pull-ups

20 Wall-Balls

20 Handstand Push-ups

Accessory Work

5 Rounds

10 Barbell Weighted Sit-ups (feet anchored)

10 Strict Toes to bar

9/27/18: Thursday

Back Squat 1×1

Back Squat up to an easy single above your working weight for the WOD

Running and Back Squats

400m Run

21 Back Squats

400m Run

15 Back Squats

400m Run

9 Back Squats

400m Run

RX : 225/155

L1 : 205/140

L2 : 185/130

L3 : 165/115

9/26/18: Wednesday

Push Press For Time 20 Push Press (135/95) 20 Push Press (155/105) 20 Push Press (185/135) -Bar must come from the floor -Rest 1 minute in between weights -Rest 2 minutes after last set of 20 Hang Power Cleans For Time 20 Hang Power Clean (155/105) 20 Hang Power Clean (185/135) 20 Hang Power Clean…

9/25/19: Tuesday

Bench Press Myo Reps 20 Reps @ 50% 1RM (or around 20RM) Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps Rest 15 seconds 5 Reps *Partners Warm-up together and then go one at a time* 12 Minute AMRAP 1 Legless Rope Climb 1…