Warm-Up.
T-Spine Pulse on Bench x 60 seconds
Over the Shoulder Barbell Stretch x 30 seconds per side

Followed by…

Tabata Warm-Up x 3 Sets:
20 seconds of Straddle Pulses
10 seconds rest
20 seconds of Plank Walks
10 seconds rest
20 seconds of Jumping Squats
10 seconds rest
20 seconds of Plank Shoulder Taps
10 seconds rest

Then…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Wall Ball Shots (20/14 lbs)

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JSPDavid MarinJanelle WinstonLuke TiptonWilliam Ma Recent comment authors
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JSP
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JSP

Done on 16 February:

3 rounds (pike press from box, 2×15 kg plates) and 2 rounds, 400 m

Didn’t feel good and really had to push myself through

David Marin
Member
David Marin

A.
– 3 rounds + 500 m row

– 3 rounds

Janelle Winston
Member
Janelle Winston

Yesterday’s

A. Sup grip bb row
65, 85, 95
Band pull aparts – ✔️
Rev lung – 35# DBs

B. 15 min AMRAP
10 alt DB snatch
10 push ups
10 pistols

11 + 10

Luke Tipton
Member
Luke Tipton

A. 4+20
B. 3+16 push ups

William Ma
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William Ma

A. 2 rounds + 9 HSPU
B. 3 rounds + 15 push-ups

Jeremy Hammock
Guest
Jeremy Hammock

15 min amrap
500 m row
50 double unders
10 strict hspu

3rounds + 191mr
Rest 5 min

15 min amrap
Run 400
30 pushups
20 wall shots

3 rounds + 300m

Jason Young
Member
Jason Young

A. 3 rounds + 404m row (60 single ropes)
B. 3 rounds +11 wb
Still can’t do DU, need my own rope. The one at our gym hits my hair and clips the base of my shoe

Jeremy
Guest
Jeremy

Can you adjust the length??

Jason Young
Member
Jason Young

I’m gonna bring a screwdriver tomorrow and it, then I’ll try it out and see if I can do more than 3

Jeremy
Guest
Jeremy

Best advice some gave me was do one and then stop then keep doing them 1 by 1 it’s frustrating as, but you will get there! Now i can do up to 50 unbroken

Chris M.
Member
Chris M.

As Rx
A. 3 rounds + 500 m + 50 DUs
B. 3 rounds + 400 m + 5 PUs
… spent – ready for some rest.

Joseph Butler
Member
Joseph Butler

Mixed it up. Went for leg smash.
Back and forth between:
FR alt rev lunges
95×8, 115×8, 135×7, 135×7, 145×6
KB piston bench press
45sx 8, x8, x8, x8
Then…

Back and forth between:
Bar bench press
135×7, x7, x7, x6
Single leg squat things. With one leg behind up on bench
Holding 35s. X8, 45s x8, x7,x7
Then….
Every 3 min. 4 rounds
15 cals airdyne [avg 35s]
FS 135LB ×7

Al F
Guest
Al F

A. 4+320m
B. 4+275m
Had to do these the other way round due to lack of space in the garage gym as training with a friend and oh my word the shoulders knew about it by the end of the HSPU’s!!

Chris M.
Member
Chris M.

Crushed it – great work.

Ben Cochrane
Guest
Ben Cochrane

E2MOM 3 bench press x5 @87.5kg

3+556
3+440
(500m treadmill run +50ft between stations)

manuel torres fernandez
Member
manuel torres fernandez

A.3+400
B. 3+430