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Tuesday 09/15

Complete for time: Row 1k 21 Unbroken Wallballs, 20/15 21 Pull-ups 400m MedBall Run 15 Unbroken Wallballs, 20/15 15 Pull-ups Row 500m 9 Unbroken Wallballs, 20/15 9 Pull-ups 200m MedBall Run

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091415

Strength: A. Single Leg RDL - 4x6 each leg B. Handstand Push-up - 4x5 strict (Add extended ROM if possible. If you cannot perform full ROM then perform negatives to the full ROM, no partial reps) Work: AMRAP 15 30…

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Monday 09/14

Strength: A. Single Leg RDL - 4x6 each leg B. Handstand Push-up - 4x5 strict (Add extended ROM if possible. If you cannot perform full ROM then perform negatives to the full ROM, no partial reps) Work: AMRAP 15 30…

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Sunday 09/13

Skill: Pistol Progression - 20 Air Squats 20 Hip width squats 20 Feet together squats 10 Reduced ROM Pistols 64 Pistols or 50 Weighted Pistols (AHAP) Strength: Push Press 3x3 @80% of 082915 Work: Complete reps of 21-15-9 for time…

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NEXT WEEK OF PROGRAMMING

Sunday 091315 Skill: Pistol Progression - 20 Air Squats 20 Hip width squats 20 Feet together squats 10 Reduced ROM Pistols 64 Pistols or 50 Weighted Pistols (AHAP) Strength: Push Press 3x3 @80% of 082915 Work: Complete reps of 21-15-9…

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