PERFORMANCE
Warm-Up.
Followed by…
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
Against a 30-minute running clock…
1000 Meter Row
immediately followed by as many round and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Complete as many rounds and reps possible in 6 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 8:00, and then…
Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 17:00, and then…
Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
So, ran 800 M instead of rowing because it’s finally spring in AK.
AMRAP – 6 + 7
RMU – low rings w/ feet on a box
SHSPU – RX for 3 rounds. Then 3/4” pad assist after that.
Tired.
Good stuff today:
A. Thursdays: E2M 20 walk lungs w/65#
B. Fridays: Single Lg DL/Hip Bridge/Plank
C.Todays: C.1.No room for gymnastics or wall drills. Thinking about making a wall for the squat rack…ala The Games..anyway…
C.2.- Done
C.3 30 Mins, 5 strict pull-ups, 5 band-assisted dips, 10 strick press w/95#, 15 kb 53#, 20 24″ box lateral, alternating step-ups. (should have done them weighted)
4+10
Did thursday’s B:
5’AMRAP
20 double unders
10 air squats
8 rounds
5’AMRAP
5 db man makers 35#
10 box jumps
1+11
5’AMRAP
5 strict pull-ups
10 db push presses 35#
4+9
After 2 days of a much needed break from the gym and time to get some much needed things done around the house…. May 13 WOD A. DB walking lunges x 20 @ 10X0 35# / 45 / 55 ***All rounds UB..the legs held up really well…the grip on the 55# DBs wanted to give out the last 3 lunges but I held on!! Gotta start heavier next time! B1. AMRAP 5 min 10 DU 10 Air Squats 9R+8 reps ***43 reps more than in Jan 2020 and 9 reps more than Oct 2018 1min rest B2. AMRAP 5 min… Read more »
Nicely done getting 20 reps in with such a heavy load! That’s super impressive. I’m feeling the lunges today. That’s for sure. Feel free to copy the workout. It was a good one to compliment the work you did today. You crushed the metcon too. Well done.
A. Tempo bench press three sets 50×1
155×8
10 HR pushups
15 band pull aparts
b. 20 min amrap
400m run
6 strict ring dips
12 burpees
18 60 lb kbs
4+2 burpees
Great work Mike! I really like this…we haven’t done bench in sooo long..I really miss it. I may borrow this tomorrow!