Movement Primer
Every 6 minutes, for 18 minutes (3 sets) of:
30 second Nose-to-Wall Handstand Hold
15/10 Calories of Assault Bike
15 Dumbbell Front Squats (50/35 lb DBs)
30-60 second Nose-to-Wall Handstand Hold
15/10 Calories of Assault Bike
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
Followed by. . .
Three rounds for time of:
10 Strict Handstand Push-Ups to 2″/0″ Deficit
100-Foot Handstand Walk
B.
Against a 90-second clock:
18/12 Calorie Row or Ski Erg
Max Reps of Dumbbell Front Squats (50/35 lb DBs) in remaining time
Rest 90 seconds, and then. . .
Against a 90-second clock:
15/10 Calorie Assault Bike or Bike Erg
Max Reps of Chest-to-Bar Pull-Ups
Rest 90 seconds then repeat BOTH intervals for a total of FOUR sets – 24 minutes of total time.
Record your total dumbbell front squats and chest to bar for each of the four sets.
C.
Three sets of:
Triceps Push-Down x 30 reps
Rest 30 seconds
Dumbbell Biceps Curl x 15 reps
Rest 90 seconds
Movement Primer – Nose Breathing – Done
A1. Handstand Balance Practice – Done
A2. Three rounds for time of:
5 SHSPU Negatives
100-Foot Handstand Walk
B1. Against a 90-second clock:
12 Calorie Row
DB FS (35 lb DBs) @ 13/ 13/ 14/ 13 reps
B2. Against a 90-second clock:
10 Calorie Assault Bike
CTB @ 12/ 12/ 12/ 12 reps
C. Three sets of:
Triceps Push-Down x 30 reps
Dumbbell Biceps Curl x 15 reps
A. Done
6 mins, Freestanding Marching x 30
B.3 sets of each
DB FS 5/17/8 couldn’t find pacing on Ski
Strict C2B 9/8/6
C. Done
i was moving sloooow today ?? but this felt good!
A) done
B) 12/14/14/13 Rx
12/11/14/12 strict CTB
C) done
Thanks so much Tino! I hope your day was awesome!
Hope you had a great Christmas Jessica!!
Sure did! Hope you did also, Tino!
Primer done
A. 11:13 with no deficit HSPU
B. Done Rx with row and Echo
DBFS – 23/24/22/23
C2B – 30/27/26/27
C. Done
Just a few pull-ups today…?
Loved this. Another wheelhouse workout. I was off the Echo at :30-:35 and off the rower at :40-:45.
A. Done
B. Squat: 18/19/19/18
Strict pull-ups: 22/18/15/16
C. Done
A.) Gymnastics Level 1 Session 3
*”Graduated” to level 2 Rope Climbs.
B.) 13/10, 13/10, 13/10, 13/10 Rx
Paced it just right. Chest 2 Bars are not my jam at all so I was really pleased to keep them relatively consistent today. All Bike Calories performed on Rogue Echo Bike ?
C.) Done!
ice work on the rope climb progress!
Hello!
A. Done w/25lb DBs
B. 11:02 with 30-45-60ft.
C. With row and 35lb DBs; 11-11-8-12 reps
With AB and C2B; 4-5-5-6. Maneuvering in and out of my house!
D. Done
Thanks 🙂
Making it work! Hope you guys had an awesome Christmas!
Primer done
A: done (not timing getting over a cold)
B: done
C: done
A. Complete
B. SQT (50’s) 13/13/16/17
Pull-up 26/30/31/28
C. Complete
A) 8:13 RX
25 foot unbroken increments
B) FS: 23/19/14/14
C2B: 36/34/30/25
C) Will finish later
??
Primer done with bike erg
B.
4 Sets
90 Second Clock
18 Cal Row
Max DB Frond Squats (55#)
Rest 90s
90 Second Clock
15 Cal Bike Erg
Max Renegade Rows (55#)
Rest 90s
DB front squats: 15/16/15/18
Renegade rows: 8/7/7/7
C. Done
Hope Santa was good to you Bobby!
He always is!!!
Primer done
A. Done
B. Done & Done
C. 15 cal row + DB FS 50s = 10/7/9/10
12 cal AB + struct pullups = 8/7/8/8
D. Done
Hope you had a good Christmas Corey!