Programming 9/28 – 10/2

Monday
A.
Find your SDHP PR

B.
12 EMOM
8 SDHP 50% of PR
10 Box Jumps
12 Pull Ups or 5 Muscle Ups

Tuesday
A.
Dead lifts
5×5 Build to Heavy

B.
20 AMRAP
200 m Run
10 Power Cleans
15 Ab Mat sit-ups
10 Push Jerks

Wednesday
A.
Back Squat
5×3 Building Heavy

B.
3 RFT
600 m row
60 DU’s
15 Burpee’s

Thursday
A.
Hand stand work

B.
For Time
30 sec Hand Stand wall hold
30 Goblet Squats 53/26
1 Lap around Gym w/ arm over head(rotate weight half way) 53/35
30 Flutter kicks 3 count ( 1,2,3-1 1,2,3-2 1,2,3-3 and so on)
30 sec Hand stand wall hold
30 Goblet Squats 53/35
1 Lap around Gym/ 1 arm 53/35
30 Flutter Kicks 3 count

Friday
A.
Front Squat
 5×3

B.
1 RFT
10 Front squats 135/105
10 Burpees
30 sec rest
2 rounds for time
10 thrusters (same weight)
10 stand ups
1 min rest
600 m run