A.
For 10 minutes at 70-75% effort:
15/10 Calorie Row
10 Hanging Scap Retraction
5 Strict Pull-Ups
30 Double-Unders
10 Jumping Air Squats
Rest 2 minutes, and then. . .
One set a workout pace:
10 Chest-to-Bar Pull-Ups
10 Push Ups
30 Double Under
10 Single-Arm Overhead Walking Lunge (70/50 lbs; 5 each side)
B.
Four sets of:
Pause Deadlifts x 8 reps @ 62.5%
Rest 2 minutes
Pause for 2-3 seconds at the knee then continue to pull to lockout.
C.
For time:
Three rounds of:
30 Chest-to-Bar Pull-Ups
30 Push Ups
Immediately followed by. . .
Three rounds of:
100 Double Unders
100-Foot Single-Arm Dumbbell Overhead Walking Lunge (70/50 lbs – 50-foot each arm)
Immediately followed by. . .
25/18 Calorie Assault Bike
10 Strict Handstand Push-Ups to 6″/4″ Deficit
25 Double Dumbbell Front Squats (70/50 lbs)
10 Handstand Push-Ups to 6″/4″ Deficit
25/18 Calorie Assault Bike
D.
Three sets of:
Alternating Single-Arm Arnold Press x 14-16 reps
Immediately followed by. . .
30 Banded Triceps Push Downs
Rest 60 seconds
Gorilla Rows x 12-14 reps
Immediately followed by. . .
Kneeling Straight Arm Press Downs x 20 @ 1121
Rest as needed
A. Done
B. 56 kg
C1. 9:22 (two rounds)
C2. 10:53 (35 lbs)
C3. 7:30 (abmat on SHSPU)
Total time: 27:48
D. Done
E. I did not see this part yesterday morning ??♀️
So about the confusion yesterday. Part E is not meant to be there so you completed everything! ?
A. Done.
B. 245×2 sets / 265×2 sets
Skipped C&D
E. 10:58 & 11:48 rx
Will do c & d tomorrow maybe as an emom or skill day. Hands are a bit beat up and I used all my goat tape on t2b yesterday to protect the hands. I haven’t done any kipping or butterfly yet just strict pullups lately for building back up.
Make sure you have some good grips too Chris!
A; Done
B: Done at 185
C: 12:47 for the first part
C1: Didn’t time it. I got one round done
Had a rough night a sleep and no food really going into the workout. So I was kind of drained. I called it a day after that
Control the things you can control! Get some good foot and sleep tonight! ? ?
A. Done
B. 125Kg
C. Rx with Echo and scaled to no deficit SHSPU. Total – 20:38
C1 – 4:30
C2 – 9:05
C3 – 7:03
D. Done
E. Rx – 9:36/9:43
?????
Wednesday party!
No doubt. It was a total rave. Forgot who I was for a while. ? loved it.
A. 3+30 DU’s
2:09 Rx
B. Did 3×8@285#
C. a).9:40 Rx(Messed up workout but PR C2B on 1st set 30 reps)??
b). did 1 set
c). Had to scale little bit. Not for time:
25 cal AB
8 Nose to wall parallettes HSPU
25 jumping air squats
8 Nose to wall parallettes HSPU
25 cal AB
D. Done
Awesome job hitting 30 CTB!!
So much work at the gym! (Sadly professional work not working out kind)
A: done maybe around 3R ish
B: 205 and super hard
C: had to scale with PU, 40#, and box – should have been a sprint sadly became a marathon
D: 20s & done
No times bc I was constantly stopping to address other unrelated issues (I know lame)
On a positive note you still managed to get some work in amidst your busy day!
The website went down, so I tried to remember the workout. A) AMRAP 10 min 70-75% 20 Cal Bike Erg 15 Air Squats 10 Push-ups 5 strict pull-ups followed by: 2x rounds full speed of 15 Cal Bike Erg 10 Push ups 5 strict pulls ups b) 8 sets of 5 reps Deadlift with reset @ 110kg (65%) C) 9 rounds of (changed this so I wouldn’t stand and wait a lot with doing 3 sets of 30 C2B – liked this change!) 10 C2b 10 Push ups 3 rounds of: 100 DU’s 100 feet Walking Lunges with one armed… Read more »
Sorry about the confusion today. If this ever happens again shoot me an email or message me on IG or Facebook ??