Wednesday 2/14/18

Handstand Walk Skill Work

Progressions for handstands and handstand walking

Bench and HSPU

10-9-8-7-6-5-4-3-2-1

Bench Press @ 50% of 1RM

Strict Handstand Push-ups

*5 burpee penalty for breaking HSPU*

10 Minute AMRAP

2 Rope climbs

10 Strict Pull-ups

10 Push Jerks (95/65)

Tuesday 2/13/18

Muscle-up Skill Work

20 Minutes of Muscle-up Work

“American Dream”

20 Minute AMRAP

1 Power Clean (205/145)

1 Muscle-up

2 Power Clean

2 Muscle-up

*continue adding 1 rep per round*

*if you don’t do muscle-ups, scale to 3x ring rows and ring dips*

Friday 2/9/18

Open Skills Work 20 Minutes to work your weaknesses! Open 13.4 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound…