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.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes
A.
8 RMU – low ring w/ feet on box
50’ HSW
Ring tuck sit – then modified to support on rings with feet on box. – did a bunch of ring holds yesterday and the pecks were on 🔥
B. RX – 11:45. Just made it.
B. 11:55 Rx
Completed all the warm up and gymnastic’s, with modifications. Performed 4 rounds of the metcon with a partner, since we only have one Assault Runner, but prescribed movements.
A1. Done with 6 strict c2b and 6 strict ring dips
A2. 2 wall walks with 20 shoulder taps each walk
A3. Lsits were rough to get to 1 minute.
B. Done as
20 strict pull-ups
2500m row
20 strict pull-ups
11:47
B) with 20# vest @ 10:42
Sets of 10/5/5
Within the time cap with a 20# vest??!! So impressive!
Sorry! I skipped the row…. Just run and pull-ups…. Your comment threw me off…. I rarely post anything “impressive “ on here 🙂
Haha! I was like, omg that’s amazing!
Can’t do gymnastics stuff yet. So went to my local box.
A. Every 3 minutes x 5 – Back Squat x 3
140#, 150#, 160#, 175#, 185# (80%)
B. Death by Thruster 65#
Set of 11 complete
Gave this a go today after over a month of pretty much no upper body work because of shoulder and elbow issues. Lots of scaling 😂
A. 3 sets:
2 banded BMU
2 wall walks
60 seconds accumulated L-sit
B. Time expired in the second round when I got back from running. Scaled to 10 pull-ups because they were slow and I wanted to get back to the bike and run.
Had to modify a lot
No head room for muscle ups
Gymnastic work is a joke for me haha
Emom 1:15 3 rounds
8 strict pull-ups
8 bench 185 195 205
Hand stand holds
L sits in segments of 5-8 seconds
40 pull-ups butterfly kip
Ran between 900-1000m
All the time I had
Wasn’t a lot of this I could do single handed today so made it up.
Warmup done
A. FS 8×8 @70kg 1 min rest in between
B. 2000m row one handed
8’09
C. Travis’ core workout #1 with one sub