A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1: 5-10 Second Handstand Hold + 25 Foot Handstand Walk*
Station 2: Muscle Ups x Max Reps in 60 seconds
Station 3: 30-45 Second L-Sit Hold (accumulated)
*Attempt to hold a handstand and then without coming down, move straight into walking 25 feet on your hands.
B.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed
Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.
C.
Three sets of:
Deadlift x 10 reps @ 55%
Rest as needed
D.
For time:
50 Calories of Assault Bike
50 Chest-to-Bar Pull-Ups
50 Shoulder to Overhead (115/75 lbs)
50 Burpees Over the Erg
50 Calories of Rowing
E.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Single-Arm DB Row x 6 reps (heavy!)
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed
*If you do not have access to a reverse hyper perform barbell or safety bar good mornings or band pull-throughs.
C. 275
D. 19:54 reg pullups and divided into 5 rounds
A. Done
B. 75Kg across all sets
C. 125Kg across all sets
D. 15:34. Subd 50 cal row, no bike; all else Rx. This felt great! I was way too conservative and should’ve pushed a lot harder.
E. Done with banded pull throughs and Vups.
A) Done- had to modify MUs for 10 strict pull ups & 10 strict dips due to being at work with no place to do them.
B) 115/125/135/145
C) Done @265
D) 22:15
E) Done- Banded pull throughs, DB toes at 55.
A) Skipped- not enough time today. Can’t HS walk quite yet, so will use this as skull session tomorrow and work on drills for HS walk
B) done at 135
C) done at 245
D) 18:13- burpees got slow, broke chest to bar into smaller sets (8’s and 6’s then 5’s to finish), S2OH 5 sets of 10. Felt good. Pushed row and bike paces hard.
E) Rev Hypers done, Rows w/ 105, GHD done
Always do your best to push burpees. That is where time can really start to get sucked up! Good job making time for skill work and really working o that.
A. Short on time #examszn but still got some handstand work in
B. Done @115
C. 275 across
D. 18:00 rx. Burpees hurt in a big way after all those shoulder to overhead.
E. Rows at 90lbs then hit yoga which crushed my core. Lots of L-sits on the blocks.
Oh yeah! Those shoulders got some work in from barbell to burpees but way to push it!
B)115/125/135×3
C)@245
D)600m Run
50 C2B
50S2O
50 BFB
600m Run= 17:42(waiting on my Echo Bike to come in)
Anyone near Fort Leonardwood Missouri here, would like a training partner !!!
New toys!!
Howdy! There’s a snake in your boot!
A. MU: 7-6-5-3
B. 160 lbs
Had to get a break for 1 hour to coach…
C. 132 kg.
D. 22:03. Could have gone a bit faster but am still working on rebuilding stamina in my shoulder. Broke the C2B more than usual, but it’s getting better.
E. 120 lbs, 100 lbs and done.
Have a great day!
A little progress every day!
Yesterday’s comp program. Will hit today’s tomorrow; then back on schedule.
A. Done Rx, 9:43
B. 117.5/125/132.5/140/132.5Kg x 3
C. 90/93/96/100/105Kg
D. 20/35Kg
E. Subd BB good mornings
Good work getting the work in.
A) 25’ hsw ub/max set ub muscle ups/30 sec L-sit per round
B) 125lbs
C) 225lbs
D) 17:22 with regular pull ups
E) Reverse Hypers/75lb db/20 GHD sit ups
Good work today!
A. Done, but instead of max muscle-ups Vernon gave me some muscle-up drills instead. I’m getting better keeping my feet together!
B. Done
C. Done with 175#
D. 23:53 rx. Not gonna make excuses it was hard! But I did have to pull away from the workout for coaching duties, so my time is not precise ?
E. Done with pull-throughs
Good job!
A
Practice hsw and hold
10/10/10/8 mu
B. 37,5 kg
C.77,5 kg
D. 22:36. (Shoulder with 35kg)
Hard day
A. Done was actually able to hold a hand stand a little today
12/10/10/8 muscle ups
B. 115/125/135×2
C. 285
D. RX 15:18
S2oh and burpees were slower than I thought
E. Done with banded pull throughs
?♂️
A) 13,12,12,12 muscle ups. Really struggled on the L sit. 30 second in 3/4 sets. Hs walks are great. Wasn’t solid on hs hold without moving.
B) done at 125
C) 10s @ 275. Nice and smooth
D) 16:33 burpees got me.
E) subbed fish tails on ghd for hypers
Plenty more midline work to help with that L-Sit coming your way
A. Done. Did 10/10/9/10 mu and the hsw unbroken 2 sets.
B. 50 kg
C. 110 kg
D. 19:18 rxd (in the box We have rower and assault bike but the Brand is cebex, Should I change something on the wods? )
E. Done
Sorry for my inglish, I’m from Venezuela.
Welcome Marcelo! I’m not familiar with Cebex but from what I’ve heard it may count calories a little faster. I wouldn’t change anything at the moment and then see based on scores and time’s.
A: All done. Did strict CTB. No rings at home 4-5 reps per round.
B: Done at 95#
C: 165x10x3
D: 24:30. 75cals on airdyne. All other movements done RX CTB were slow. Rig at home isn’t the greatest
E: ✔️
Santa bringing you a rig upgrade??
Hello!!
A) 1: Scaled to Strict Ring PU – 8/8/7/6
2: Scaled to 10 sec hold and 25 back to wall Handstand Marching
3: Scaled to one straight leg. 20 sec each.
B) Done @ 70lb. Trap-bar
C) Done @ 58kg (55%)
D) 28:01 RX with Echo Bike. C2b in sets of 2/3 reps (huge progress for me to be able to hit all 50)
E) Done Reverse Hypers @ 50lb and 40lb Db for rows
I’m so ready for the rest day! Have a great day! ?
SO much fun over the last 3 days that you need a rest! 🙂
Α. Done with 5,5,5,7 MUs as a big UB set each round
B. Done 40kg (first time and I liked it, knee felt fine with those)
C. 3×10 110kg
D. 18:05 50kg
E. Done
A. Did 12min emom w/ 30sec hshold(no room to walk, workplace gym), max bmu, L-sit 30se. Bmu’s 6/6/6/6.
B. Squat jumps
C. 105kg
D. 24.55, regular pullups and reg burpees. Man you guys are fast…
E. Skipped, had to go work.
Good job making todays work in your workplace gym!
A. 3 rounds, 7 UB MU each round, probably could have done a few more. L sits were ugly
B. Done @ 145 – I like these
C. 10 rep max
D. 16:19 – slowest burpees ever ?
Didn’t make it to E, happy rest day!
Make them faster then!!
A. Did 3 sets. Did a 45 sec HS Hold, 4/4/4 Ring MUs, and 30 sec L-sit each time.
B. 105#x2x4
C. 195#x10x3
D. Gave myself a 15 minute time cap. Worked backwards. 162 reps using 75#. Fine on the rowing and burpees but then started slowing down.
Definitely tired this morning. So glad tomorrow is a rest day.
Enjoy your rest day Corey!