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Sunday 092015

Strength: Deadlift - 6 x 3 Novice & Intermediate - build up to a weight that is a hard 3 and perform 6 sets at that weight Advanced - Ascend to AHAP Work: HERWOD "Bradley" Perform 10 rounds for time…

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Saturday 09/19

Complete with a Partner AMRAP 15 Run 200m 10 Pistols 5 Shoulder to overhead, 155/105 1 Rope Climb One partner completes the entire round while the other holds a 45# plate overhead. Alternate after each round to complete as many…

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Friday 09/18

Strength: A. Half-Kneeling 1 Arm Dumbbell Overhead Press - 5 x 5 each arm B. Ring Rows with a tempo of 2121 - 5 x 10 Work: Complete 3 rounds 200m Farmer Carry 20 Front rack Forward Lunge, 115/75 3…

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Thursday 09/17

TEST: Fight Gone Bad (3 rounds) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5…

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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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