PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds

Then…

A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Don’t have muscle-ups? Try this modification! (Or consider the Fitness option for Part A.)

Compare results to May 11, 2020.

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row/Jog in Place
30 Seconds of Smurf Jacks
60 Seconds of Alternating Cossack Squats
60 Seconds of Robotic Dog
30 Seconds of Russian Baby Makers
30 Second Bottom of Squat Hold
Rest 30-60 Seconds

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 10 Double Dumbbell Power Cleans
Station 3: 30 Seconds of Renegade Rows

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
10 Double Dumbbell Power Cleans
10 Renegade Rows

When the running clock reaches 35:00, perform the following…

Two to three sets of:
8-10 Single-Arm Dumbbell Row Each Arm
15-20 Side Bends Each Side
10-15 Dumbbell or Kettlebell Alternating Biceps Curl
30-60 Second Hollow Hold
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Luke Tipton
Luke Tipton
October 19, 2020 9:30 pm

A. 15+8
Had to modify due to available equipment
20 min. AMRAP
2 sternum to bar pull ups
3 Toes 2 Bar
4 SHSPU
8 kB swings (28kg)

B. 2 sets of B
10, 10
20, 20
60” hollow hold in 2 sets

Logan Harris
Logan Harris
October 19, 2020 5:53 pm

A. 14+4 Rx
B. Done

Mugu
Mugu
October 19, 2020 3:54 pm

3×10
Front raises w/ 45# plate
Strict press with 75
Upright row with 70# KB

Nate
15 rounds
Strict C2B
4 SHSPU (to range of motion)
8 KBS (70)

Mike Slagle
Mike Slagle
October 19, 2020 3:21 pm

A. Scaled to 2 strict c2b and 2 ring dips, 4 z press with 44 lb kb, and 60 lb kb (heaviest I have)
20+2 all reps unbroken and even pace throughout.

B. Done

Candy Olkey
Candy Olkey
October 19, 2020 3:45 pm
Reply to  Mike Slagle

Looks like a super day Mike…outstanding!!

Mike Slagle
Mike Slagle
October 19, 2020 4:22 pm
Reply to  Candy Olkey

Thanks! You did great work today too! Way to get your week started 🙂

Al F
Al F
October 20, 2020 7:12 am
Reply to  Mike Slagle

20+ rounds Mike, solid!! ??

Janelle Winston
Janelle Winston
October 19, 2020 3:18 pm

Gosh, this is one of my faves. I’ve been out sick all week. Still down for the count, but hopefully will start making a recovery soon. Will put this one in the stack of WODs to do.

Candy Olkey
Candy Olkey
October 19, 2020 3:44 pm

I thought I was the only one with a stack of to do WODs…

Anika Tipton
Anika Tipton
October 19, 2020 12:55 pm

A. 8+2 – did banded bar muscle ups, and shspus with a plate and an abmat underhead. Shspu slow me down a ton, I’m doing mostly singles with rest in between.
B. Done! This hollow holds are killer!

Christopher Capozzi
Christopher Capozzi
October 19, 2020 12:45 pm

A).
4 SCTB Pull Ups – 2/1/1
4 Kipping HSPU – unbroken
8 KBS @ 28KG / 62LBS – unbroken

11 rounds and 8 of 16 reps

B).
35LBS Frog Pumps

Last edited 1 year ago by Christopher Capozzi
Candy Olkey
Candy Olkey
October 19, 2020 11:27 am

Warmup✔
A. Nate – Modified – 14 rounds + 4 reps
2 Roll to Candlestick + 2 Strict Pull Ups + 2 Strict Ring Dips
4 Standing DB Z press @ 30# DBs
8 KBS @ 24kg
***Modification slightly different than last time but still got 25 more reps today!
B. 3 Rounds
Single Leg Hip Bridge x 10 @ 2012
Frog Pumps x 20 @ 1112
Hollow Hold x 60s

Al F
Al F
October 19, 2020 1:33 pm
Reply to  Candy Olkey

25 reps, massive gain Candy good work!! ??

Alex Hey
Alex Hey
October 19, 2020 10:05 am

Warmup ✅
A. 20 min
4 SHSPU
8 strict pull ups
16 KBS 32 kg
Didn’t count, so I have to guess.
Grip went out of the window in the third or fourth round. Damn that was ugly.

B. Done with 22,5 at the frog pumps.

Thomas Lopez
Thomas Lopez
October 19, 2020 9:30 am

Warm up ✔️
Workout :
A) 13+2 reps RX the hardest part was SHSPU.
B) Done with 22,5 kg for frog pumps.

Candy Olkey
Candy Olkey
October 19, 2020 11:29 am
Reply to  Thomas Lopez

I would have to agree with the hardest part..even though I did Z press. Great work Thomas!

Thomas Lopez
Thomas Lopez
October 19, 2020 11:36 am
Reply to  Candy Olkey

Thanks Candy !

Jeremy Hammock
Jeremy Hammock
October 19, 2020 8:58 am

Had to modify

4 spu
4 ttb
4 shspu
8 kb swing 30 lbs

20 + 4

2 more rounds than last time

Candy Olkey
Candy Olkey
October 19, 2020 11:29 am
Reply to  Jeremy Hammock

PR STAR!!!

Al F
Al F
October 19, 2020 1:34 pm
Reply to  Jeremy Hammock

20+ rounds Jeremy, solid work! ?

Jeremy Hammock
Jeremy Hammock
October 19, 2020 5:38 pm
Reply to  Jeremy Hammock

Thank you!!

Andres Botero
Andres Botero
October 19, 2020 5:33 am

12 rounds
Done !

Candy Olkey
Candy Olkey
October 19, 2020 11:29 am
Reply to  Andres Botero

Great work Andres!

Al F
Al F
October 19, 2020 5:26 am

Warmup done

A. ‘Nate’ AMRAP 20 mins
2 ring MU’s (with small band between 2)
4 HSPU’s
9 KB swings @28kg

22+6

2+6 more than 11/5 and this time I did 9 KB swings to keep the loading the same as with 32kg, instead of doing only 8 swings on 11/5.

B. All done with 16kg for the frog pumps

Candy Olkey
Candy Olkey
October 19, 2020 11:31 am
Reply to  Al F

Damn good work Al…always enjoy seeing your progress!

Al F
Al F
October 19, 2020 1:31 pm
Reply to  Candy Olkey

Thanks Candy, was pretty determined to do better than last time on this one!!

Mugu
Mugu
October 19, 2020 1:17 pm
Reply to  Al F

Hey dude, I won. Just wanted to let you know. I appreciate you replying last week. Keep up your hard work!

Al F
Al F
October 19, 2020 1:30 pm
Reply to  Mugu

Apologies for not getting round to do it yet! Nice work winning Mugu that’s great news, what were your scores in the end??

Mugu
Mugu
October 19, 2020 2:17 pm
Reply to  Al F

800m was 2:53
I got 4 full rounds of the one we talked about.

10 min cap
2000m row was 7:24
Remaining time 174 DU

PR 255 split jerk
18 clean and jerks in 75 seconds at 135

Mike Slagle
Mike Slagle
October 19, 2020 4:23 pm
Reply to  Mugu

Great work! Way to represent!

Mugu
Mugu
October 19, 2020 5:30 pm
Reply to  Michele Vieux

Thanks! I owe a lot to this programming. And the people for keeping the scores challenging.

Mike Slagle
Mike Slagle
October 19, 2020 4:23 pm
Reply to  Al F

Super impressive as always!

Al F
Al F
October 20, 2020 7:11 am
Reply to  Mike Slagle

Thanks Mike! ?