Month: September 2015

10.1.15

Thursday

A.
Quickly build to a heavy set of 3 Bench Press

B.
4 RFT:
6 Shuttle runs
30 Kettlebell swings (70/44)
15 Handstand push-ups

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9.29.15

Tuesday

A.
Every minute on the minute for 12:00
1 – 5 Muscle-ups or [5-10 strict chest to bar pull-ups + 5-10 strict dips]
2 – 15-30’ Handstand walk
3 – 10 Alternating single legged squats

B.
As many rounds as possible in 12:00
10 Shoulder to overhead (135/95)
10 Toes to bar
30 Double-unders

9.22.15

Tuesday

A.
Every minute on the minute for 12:00
1 – 15-30’ Handstand walk
2 – 10 Alternating single legged squats
3 – 20 Hollow rocks

B.
12-9-6 reps for time of:
Muscle-ups
Deadlift (275/195)

or

24-18-12
Pull-up
12-9-6
Deadlift (275/195)
*Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.