Workout of the Day
A.
MEN & WOMEN 40-49
Three sets for times of:
1 Legless Rope Climbs (15′)
3 Strict Handstand Push Ups
6 Chest to Bar Pull Ups
Rest 60 seconds
MEN & WOMEN 50-59
Three sets for times of:
1 Rope Climbs (15′)
3 Strict Handstand Push Ups with a 2″ riser
6 Chest to Bar Pull Ups
Rest 60 seconds
MEN & WOMEN 60+
Three sets for times of:
1 Rope Climbs (15′)
3 Strict Handstand Push Ups with a 4″ riser
6 Chin Over the Bar Pull Ups
Rest 60 seconds
B.
MEN & WOMEN 40-54
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155/100 lbs)
12 Hand-Release Push-ups
15 Box jumps (24″/20″)
MEN & WOMEN 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145/90 lbs)
12 Hand-Release Push-ups
15 Box Jumps or Step Ups (20″)
C.
Three sets of:
Prone Plank Hold x 60 seconds
Side Plank Hold x 30 seconds per side
Russian Twists x 60 seconds (35/25 lbs)
Rest 60 seconds
*Goal is to transition into each hold/twist without resting.
A. :32/:30/:32 fun little warm up, made me speed up my C2B
B. 9 rounds + 9 DL + 9 HR push ups. felt good and kept a nice pace throughout the workout. BJ got a little tiring after round 7
C. done
A. 0:38-0:39-0:52
No rope, so subbed an unbroken set of 3 rounds of 1 strict pull-ups and 1 knees to elbows for each rope climb
B. 7 rounds + 9 deadlifts
C. Done, but scaled. The twists were mega tough for me.
WU: 4 minutes airdyne. mobility
A. :43, :37, :39 Standard rope climb 15′. No riser. 3:59 total time.
B. 9 rounds. First 7 rds all rebounding BJ. switched to steps just to get the 9 rds in.
A: no rope at home, practises MU with tucked shoulder stand and HS hold
B: 9+9+12, actually certain I did 10 +9+12 but didn’t mark my rounds, so lesson learned!
Just went out easy and held a pace. Felt good all the way.
Warmup: 3 Sets Prowler Push / Banded Dislocates (8) / Banded Squats (8) / Wall Walks w/ 10 Sec Hold
A: Did 15ft legless, HSPU ub Strict to 1 Abmat, C2B ub
Sets 1-3: 0:33 / 0:32 / 0:31
B: 7 Rds + 22 Reps Rx (#105)
C: Done
50-54
A. 28, 28.30 ( did leg less, no riser)
B 8+21
C. Done: Russian twist hurts my back. Did oblique V-Ups 30 sec. Each side instead
A. 1:00/1:06/1:09
B. 4+33 I thought the pushups would slow me down on this but it was all about the box jumps.
C. What Christine said. Ouch!
A. :38, :35, :36. Liked these skills.
B. 10+8. Tried to just keep a constant pace throughout with no breaks. This was a sweaty one!
C. Ouchie, those twists were killer. Another great week behind us. Having a blast:)
A) 0:44, 0:36, 0:33. C2B sucked, couldn’t get them flowing
B) 40-54: 9+22 RX
A. (40-49) 3:26 total; set times of 28, 28, 30 sec.
B. (40-54) 7 + 2
C. Done
Should I put Rx on my times or is it assumed unless I state what I scaled?
Either way works!
A. 40-49: Total time 4:55- had to go to abmat for SHSPU after round 1. : (
B. 9 +14 reps felt so slow and sloppy on this.
C. Finished
I feel extremely defeated today. Not sure when I will ever get SHSPU. UGH!
Don’t get too down! Keep at it. Practice with the sHSPU along with upper body strength is key – we’ve got you covered on both those ends!
A. Done. Set times were 0:50, 0:46, 0:57. Legless climbs were good, C2Bs a little rougher.
B. 40-49: 8+7 Rx Lots of time on the box jumps.
C. Done. Russian twists were tough.
Woke up with pec really sore at the humeral attachment; in fact it was really hard to stretch it above my head. Worked on shoulder/pec mobility during warm up but the pec/shoulder was really uncomfortable just hanging from pull up bar and going chest to deck on push ups really hurt but with full range of motion. So I opted for avoid workout A. B. substituted sits ups for the HR push ups. 7 rounds + 9 DL’s. Shoulder/pec had no pain on DL; only discomfort when reaching overhead during sit-up. C. Did the plank’s on elbows with no pain… Read more »
The rest is key! Hopefully these next few days will help it. And then when it does feel better … wait a few days before testing it. 🙂
A: Done – 4:36 (running clock including rest time) + rope other side of gym from the rig.
B: 10Rds +21 (9DL + 12 HrPush-ups)
C: Done
*Received my email invatition today – Qualified 6th for the Italian Throwdown (Masters) in Dec.
Congratulations Dunk!!!
Thanks 🙂
A. Done C2B felt hard today
B. 7 + 9 pulled calf on Wednesday, so did box step ups rather than jump
C. Done
Good call Kendall!