November 28, 2020 – Competition

Movement Primer

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed” “Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

A.
Three sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 0-4” Deficit
Rest 3 minutes

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

B.
Every minute, on the minute, for 10 minutes (5 sets) for max calories:
Odd minutes: 3-5 Devils Press (50/35 lb DBs) + 3-5 Bar Muscle Ups
Even minutes: 45 seconds of Assault Bike (for max calories)

Rest 5 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 10 minutes (5 sets) for max calories:
Odd minutes: 3-5 Bar Muscle Ups + 3-5 Devils Press (50/35 lb DBs)
Even minutes: 45 seconds of Rowing (for max calories)

Record total calories achieved on the Assault Bike and Row. You are allowed to have a running total so rollover calories count! Choose a rep scheme of devils press and muscle-ups which will allow you to complete both movements in 45-50 seconds.

Compare results to October 10, 2020.

C.
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds