A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
A. Bryan – 12 L pull-ups with band, freestanding handstand hold work, tuck roll to tuck sit x 15 rep attempts.
B. Bryan (burpees vs. bike/row) – burpees 39, 37, 37 / HSPUs 9, 5, 5 / pull ups 15, 14, 13. Christy – 46, 45, 43 / 13, 12, 16 / 6, 6, 7.
53,9,13
55,17,15
56,18,16
Had to throw a 25 under ab mat midway through round 1
Row, not bike, obv
A. Done. Had a 15 second hand stand hold which was my longest in a while.
B. Assault Bike
38, 37, 36
12, 13, 10
8, 7, 6
A. Done
B. Assault, strict, strict
1 – 37/12/15
2 – 40/12/15
3 – 35/10/15
Yeah, I put mine in too.
A. Did it
B.
1:
47
1.2.3.1.2 = 9
1.2.3 = 6
2:
50
1.2.3.4 = 10
1.2.2 = 5
3:
52
1.2.2.1 = 6
1.1.1.1.1 = 5
Not sure what happened to all the scores
A. Done, tuck rock to tuck sit was awesome
B, assault bike, strict HSPU, and strict pull ups
49-6-11
44-8-10
41-7-9
I’m not sure either. Hmm. I will report the problem! Great work today Dan!
Only 2 people did this? I’m doing it now. Will post in a while.
Great work Eddie!! Solid work on that conditioning.
The website seems to have a little glitch. I will see whats going on
B: I did the Assault Bike… My legs did not like that, especially after yesterday lol.
38, 22, 15
35, 19, 17
34, 19, 16
Side note: I totally forgot but I did PR yesterday with a 400lb back squat.
A: rope climbs from laying on floor to 10′
Handstand holds (had a little trouble today. getting into my groove, but then went better on the last round.
Tucks, I had to rock to a tuck sit on dumbells, otherwise I didn’t have enough clearance to get my butt off the ground! But they were tough!
B: apx 350 airdyne pumps each time
Hspu started each round with 1 mat 4/4/2 the 2 mats for 12/12/12
Pullups 8/9/9
I didn’t rest the 3 mins between rounds 🙁 My ride got called into work so had to hustle.
Those tuck rocks are super tough! Good work Amber. Our athletes were using weights as well to get their butts off of the floor 🙂 Fun new challenge!
A. My best attempt at L-pull ups x12
Wall facing handstand holds
Tuck roll to don’t got that yet!
B. Row 60-63-63
Strict hspu 11-10-14
Strict Pu 8-5-5
It’s embarrassing but all but 2 of my hspu were to 3 abmats. I’m 6’4 250 so I still have to travel a bit. I’m just not sure if maybe seated press might be better at this time. What do you think?
A. 2 rope ascents
Getting heaps better at HS holds
Those tuck things are TOUGH
B. 27 cal AD, 9 SHSPU, 9 strict pull-up
28, 8, 10
26, 8, 8
A. Good to go!
B. Assault bike : 49- 44- 41 cals
HSPU : 6- 8- 7
Pull ups : 11-10- 8
Assault bike sucks!
A. DONE.
B.
ASSAULT BIKE: 37/35/35
HSPU: 5/4/7
PULL UPS: 12/12/14
A. Did the rope climb practice Freestanding practice: not bad, around 10-20 seconds each time holding Tuck rock to tuck sit – meh, I gotta get my hip flexion in line, couldn’t get my heels off the floor, just gave it my damnedest. B. with my bodyweight, decided to go with a ladder method, I can’t really hit huge chunks right now, so I thought I would just ladder up, and when I felt like I couldn’t get the next rung on the ladder of reps, I just pulled back to one and started over. Round 1 Row 47 cal… Read more »
A) 12 L-pull-ups. Prone/supine grip every other pull up.
Hand-stands against a band between rack uprights.
15 tr2ts
B) 31,10,10/ 32,10,10/ 34,10,10. On bike.
My legs are smoked from yesterday and running/hiking. Today was brutal!!!
Did my own strength to start. Part B went 69-65-58 for 192 total reps as RX.
Crashed and burned on the last round!
A1. 3×4 L-Sit Pull-Ups
A2. Free Handstand Hold (only resting a max of 15sec before kicking up again)
A3. Tuck Rock to Tuck Sit x 15 (these are hard!)
*Additional Shoulder Work*
OT2M for 12min (6sets):
Shoulder Press: 5×45 / 5×50 / 3×52.5 / 2×55 / 2×57.5 / 1×60 (kg)
B. As Rx’d – Total: 202 Reps
Row: 49/50/46
SHSPU: 10/11/11
SPU: 10/8/7
A1. Legless Rope Climbs
A2. Free Handstand Hold (1 min)
A3. Tuck Rock to Tuck Sit x 15
B. As Rx – Total: 261
Row – 59/57/58 (174)
SHSPU – 20/18/17 (55)
SPU – 10/11/11 (32)
… thanks for the demo video … falls into the “harder than it looks” category.
A1. No rope so worked on bar muscle up progressions
A2. 15 ea round
A3. 1min wall facing handstand hold. Tried to barely let a toe tap.
B. As Rx w/rower. Rows-53/51/50, shspu-16/15/13, pu’s-11/11/10