Workout of the Day
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.
A. Bryan – handstand hold on wall x 45sec, 8 L-pull-ups. Christy – 10 pistols v 20, handstand hold against wall x 45 sec, 8 strict supinated grip pull-ups v. L-pull-ups.
B. Bryan – Mary – 5 rounds + 5 HSPUs + 5 pistols; Christy – Cindy – 7 rounds + 5 pull-ups + 10 push-ups + 9 squats (non-banded pull-ups).
Can someone tell me where the performance program is in the current cycle? Is there a focus in the current cycle? When the does the next cycle begin?
Hi David,
Both Performance and Fitness are GPP programming so you should be able to hop in at any point during the cycle. Currently, we are focusing on posterior chain development and shoulder stability work. We will likely continue this track for a few more weeks.
Hope you’re enjoying the programming!
A: 20 pistol, 60s nose to wall hold, 7 reps L sit pull up
B: Cindy: 13 rounds + 26 reps. Push ups were the limiting factor here.
Way to go Nick! If you have a buddy who is willing to help, try the buddy assist freestanding handstand next time to challenge yourself a bit more and get close to that freestanding handstand.
Thanks man! Will do, I’ll try the buddy assist next time!
Short on time so I’ll make up the accessory emom. Modified the wod, pistols are torture on my knee right now-
4x with :90 rest between
3:00 amrap
5 strict HSPU
10 pullups
15 cal airdyne
8+18
Way to get the workout in despite your time constraint Ryan! Sorry to hear that your knee is bothering you. Really make sure to mash out those quads at the conclusion of your sessions and integrate some voodoo flossing as well both upstream and down stream from the knee. When you do decide to make up the accessory emom, try focusing on the eccentric loading of your pistol down to a box ensuring the knee is tracking over the ankle. That will help with building proper motor recruitment patterns, but has also been shown to help athletes battling quad tendonitis,… Read more »
Thanks for the insight Bryce. I have noticed that a ton of my issues are coming from overly tight hamstrings, quads and hips. I am always trying to find new ways to work on those areas.
A. Done. Used a blue band for pistols, handstand holds against wall for 45 seconds, and banded strict pullups
B. Cindy: 9 Rounds + 15 reps. Pushups done on knees to parallettes. Compared to 5/11/15 score was 10 Rounds + 28 reps.
Having fun visiting you guys!
A. Completed Rx
B. 6+12 Rounds of “Mary” Rx
the 127 total pistols today are definitely effecting my walking!
Great work, Joshua!
A. 3 x 20 pistols / :45 freestanding HS hold practice / 6x L-sit PUs
I am horrible at anything inverted. Need to work on this
B. “Mary”: 2/1+25/1+25/1+17 = 7 rounds + 7 Rx
Definitely the most pistols I’ve ever done in a day … quads are jelly
Yes! Nice work.
A. Completed: 3 x 20 Pistols / 60 seconds / 6 L Pull-ups
B. Cindy 14 + 4 Rx
Only did 3 sets of 3 minutes … the dangers of working out at 6am … lots of opportunity to misread instructions.
Haha. Nice work anyhow.
A. Completed
B. 11 + 1 rounds RX
How are those pull-ups coming along?
Back on my grind.
A. All scaled versions
B. 9rds+7 push ups of Cindy
Nice work, Frank!
A. Completed Rx
B. 13 rounds of Cindy Rx. Last time we did his on 5/11/15 I got 12+5. Progress!
Woo hoo!
A. Completed Rx
B. 7 rounds of Mary
Awesome job!