Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Followed by…
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)
Then…
Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols
Station 2 – 400 Meter Run
Station 3 – 50 Double-Unders + Max Reps Toes to Bar
Station 4 – 15 Strict Pull-Ups
Gawwweddd! That was awful! I haven’t come that close to quitting a work out in a looooooonnnngggg time! Took a 2 min break between round 2 and 3. Pistols – 30, 24, 20, 20 – could have pushed out a few more on all rounds but wanted the rest. Scaled to 300 meters so I would get 30 sec to breathe before the DU. DU + TTB – 20, 20, 15, 17 – once again had time for a few more but couldn’t talk myself into it. Did all the stupid pull ups, though I really wanted to scale the… Read more »
??♀️ I’m Kyna from Portland OR. Have been following the programming for awhile now but never posted. But I did it and didn’t want to think it was all crickets… i started CF at the Open this year so many of these movements I’m still mastering, but holy cow, by the last round I couldn’t even get a single TTB ?
Looking forward to posting more often now.
For now I’ll say I’ve loved following along. Y’all are my inspiration!
Yeah! Another poster ? Welcome and great job!
Yesterday’s work out.
A. Front squats
105, 115, 125, 135 – it’s amazing how heavy 135 felt!
B. Scaled to 25# DB
11:37 – ouch!
Wall ball – 12/10/8
UB on the hell box step overs burpee things.
A.
Sta 1 1’ bike + 21,17,14,14 pistols
Sta 2 run 400m
Sta 3 50 DUs + 17,11,12,12 T2B
Sta 4 15 strict PUs
B. Crossover Symmetry
Rope climbs
V-Ups
Had to work out in the main part of the gym today, so was limited in space and equipment. I decided to go with last Thursday’s workout:
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Bench Press x 2 reps @ 21X1 + 4-6 reps @ 10X1
95#/95/95/95/100
B.
Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
20 Toes to Bar
6:15 – Holy grip! T2B fell apart the last round.
A. Warm Up – RX ***first time trying kneeling jumps…I am better at them barefoot although I no longer have skin on the tops of my toes….ouch! B. Every 2 minutes for 32 min B1 – 15 Cal AB + Alt Pistols – 13/9/3/2 B2 – 400m Run – took 1:59 in R1 so scaled to 350m for R2-4 B3 – 50 DU + T2B – 9/5/9/0 (HOLY F&&K…more trips than DU today…R4 took 2:09 to get to 50) B4 – 15 Strict Pull Ups – All singles…glad to see 30+ seconds of rest here! ***Had some sort of stomach… Read more »
A. Warmup done
B. Done Rx except body weight walking lunges rather than pistols. 30 walking lunges and 15 T2B per round. AB was done in around a 1:00-1:15, 400m was 1:50, pull-ups done in 5s then 3-2.
Brutal one, but the pull-ups allowed me to reset before each round.
Great work TLH…this one was definitely BRUTAL! You, Chris and I can’t really be the only crazy katts to give this one a go….??
A. “Warm-up” As Rx
B. Every 2 minutes for 24 minutes (3 sets) for max reps of:
B1. 20 Cal AB + Alternating Pistols: 16, 12, 10
B2. 400m Run: 3 sets of +/- 1:40
B3. 50 DU + 2p American KB Swings: 16, 16, 16
B4. 15 Strict Pull-Ups: 3 sets of 5-5-5
… beaten, burned and left for dead … can already feel that one sinking in … not good.
Awesome work Chris…I was hoping to keep up with your Alt Pistols numbers…but after the first round I decided pushing the AB that hard was only going to make things SUPER UGLY!
Crickets….
Because it’s a gross-looking workout!!
I think everyone saw it and had the same reaction. “Arrhhggg! That is going to suck!”