PERFORMANCE
Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
A.
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
14:18 with strict C2B pull ups instead of bar MU – done Dec 13
A. 15:56, 50# KB
B. Done!
15:25
Had to sub 10 C2B for 10 MU, don’t have the clearance in my garage for them.
13:04 w 45# kb and sub Strict C2B for muscle ups
Did the baseline interval test from a few days ago.
What do you do when the workouts stop being fun… This was rough. Finished set 5, started #6 and threw up🤦🤮
5 sets, every 5 mins: 2:10, 2:05, 2:23, 2:36, 2:39
10 pullups
15 TTB
20 pushups
25 wall ball @ 20#
I literally HATE that workout and have only successfully finished it as written 1 time in the 6 years I’ve been doing this program. I have to admit I am never sad when I miss it and never make it up. I probably should but I always feel horrible while doing it and it’s ssoooo long!
A. rx 22:15 got all the bar muscle ups! du 75 and 5 both times
B. done, 8 ring rows 15 hollow rocks
32 min on the treadmill- 3.8 miles
A) 13:41 with Kip C2Bs all else RX
B) 95# barbell rows, and last min was 10 crunches, sit up, leg raises instead of hollow hold aka involuntary complete seizure of whole body for the time
14:51 done with 1000m row and 10 strict c2b
5000m recovery row
22:34
My upper back and traps are sore from the work yesterday.
A. 15:37- did ring dips off a box, and subbed 10 strict pull-ups for bmu.
B. Done!
A .done kb 28kg and run change for 50cal ass
19:18
B.done
Could kinda do this one single handed so thanks Invictus
Warmup done ✅
A. FT
160 SU’s
40 Single arm KB swing @24kg
20 single arm dips off bench
10 DB BOR single handed + 10 dips
800m run
Then back up 10, 20 etc
12’22
Not too bad, had to sub a couple of bits but worked well.
B. Done with SA trx rows and plank on right elbow