Warm-Up | Performance
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Followed by…
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Bar Muscle-Ups
Minute 3 – Alternating Reverse Lunges with Dumbbells (50/35 lbs)
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
a. RMU 5-4-3
hs walk did 25′ done in 3-5 sections
45 sec tuck sit
scaled to strict pullups
row 15-14-15-14
pullups 9-10-9-8
reverse lunges 20 35# dbs
FLR done
Tired af
A.
Set 1: 9 mu – 30 hs wall runs – 45″ L-sit
Set 2: 8 mu – 27 hs wall runs – 45″ L-sit
Set 3: 6 mu – 23 hs wall runs – 45″ L-sit
B. Rx
Set 1: 13 cals – 6 mu – 12 lunges – 30″
Set 2: 13 cals – 6 mu – 14 lunges – 30″
Set 3: 12 cals – 5 mu – 12 lunges – 30″
Set 4: 12 cals – 4 mu – 12 lunges – 30″
A
6/5/1 bmu
10m/10/10 hsw
45/45/55 lsit
B
14/14/14/14 row
2/3/3/3 bmu
20/24/26/30 rl
30/30/30/30 rh
*added extra 30sec each side of bmu to get to bar in back yard
4 rounds for time:
Run 600m
20 Wall Balls (20/14)
20 KB Snatch alt. (24/18 kg)
All wearing 30/20# Ruck
27:27
A) 1: 3 x 3 rolls to candlestick + low ring MU progression
2: HSW ~15 feet (haven’t done these in a long time and it showed. lol)
3: L-sits, complete in sets of 2-3
B)
1: Row 16/15/16/14
2: subbed C2B Gymnasty Kip pull-ups: 7/rd
3: KB rev lunges 35s: 22/23/22/26
– those lunges were sneaky. Smoked my shoulders and grip.
A)
– Strict L-sit RMU : 7/7/7
– HSW : 10/10/10
– L-sit : 45/45/45
B)
– Cal row : 20/20/20/20
– Strict L-sit RMU : 6/5/5/5
– Reverse lunges @2x25kg : 12/10/12/12
– Front leaning : 30/30/30/30
A.
Station 1: Muscle-Ups Rep 9-9-9
Station 2: Handstand Walk meters 10 10 10
Station 3: L-Sit 60 60 60 sec
B.
Minute 1–Rowing cal 10 12 11 12
Minute 2–Bar Muscle-Ups rep 7 7 6 5
Minute 3–Alt. Reverse Lunges Rx rep 14 14 14 16
Minute 4– Rest on Rings sec. 30 30 30 30
Did a fitness version today