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AMReps 15 mins: Handstand Push-ups

As many reps as possible in 15 mins of: Handstand Push-up

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Deficit Handstand Pushup 2) Strict Handstand Pushup 3) Handstand Negative to Headstand 4) Box L Headstand Pushup 5) Box L Headstand Pushup Negative

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FT: Double Unders, Legless Rope Climbs, Double Unders and 3 more

For time: 75 Double Unders 3 Legless Rope Climbs, 15 ft 75 Double Unders 2 Legless Rope Climbs, 15 ft 75 Double Unders 1 Legless Rope Climb, 15 ft

TIMECAP: 12:00 Competition: 50 DUA Regular Rope Climbs Performance: 200 Singles Strict Ground to Standing 9-6-3 Fitness: 100 Singles Ground to Standing 9-6-3

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Slash N' Burn

FT: Alligator Walks, Ball Slams, Alligator Walks and Hollow Rocks

For time: Alligator Walk, 50 ft 15 Ball Slams Alligator Walk, 50 ft 15 Hollow Rocks

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Slash N' Burn

4 RFT: Burpee Pull-ups, Dumbbell Push Ups, Hanging Knee Raises and Dumbbell Push Press

4 rounds for time of: 10 Burpee Pull-ups 10 Dumbbell Push Ups 10 Hanging Knee Raises 10 Dumbbell Push Press

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Row : 5 mins/3 mins/2 mins/1 min

Each for distance: Row, 5 mins Row, 3 mins Row, 2 mins Row, 1 min

Row 5:00 @ 6, into 7 Sets: 3:00 @ 6-7 (22-26 Strokes/Minute) 2:00 @ 7-8 (24-28 Strokes/Minute) 1:00 @ 8-9 (26-30 Strokes/Minute) Notes Sets are consecutive with no rest between. @ 6-7: Heart rate should hover in mid-high Zone 2. @ 7-8: Heart rate should hover in low-mid Zone 3. @ 8-9: Heart rate should hover in mid-high Zone 3.

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Nothing assigned for October 19, 2017

Row : 5 mins/3 mins/2 mins/1 min

Each for distance: Row, 5 mins Row, 3 mins Row, 2 mins Row, 1 min

Row 5:00 @ 6, into 7 Sets: 3:00 @ 6-7 (22-26 Strokes/Minute) 2:00 @ 7-8 (24-28 Strokes/Minute) 1:00 @ 8-9 (26-30 Strokes/Minute) Notes Sets are consecutive with no rest between. @ 6-7: Heart rate should hover in mid-high Zone 2. @ 7-8: Heart rate should hover in low-mid Zone 3. @ 8-9: Heart rate should hover in mid-high Zone 3.

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AMReps 15 mins: Handstand Push-ups

As many reps as possible in 15 mins of: Handstand Push-up

Handstand Pushup Development 15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 1) Strict Deficit Handstand Pushup 2) Strict Handstand Pushup 3) Handstand Negative to Headstand 4) Box L Headstand Pushup 5) Box L Headstand Pushup Negative

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Nothing assigned for October 19, 2017


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