Monthly Archives: October 2019

For time 6-4-2 ring MU 25ft HS walk each round (rest to recovery) 3:19 – this was perfect mental and confidence set up. Muscle ups were above average today, handstand walks were short and forced me to kick up right … Continue reading →

AB 35 cals @ 350 watts, rest 30 sec Row 35 cals @ 1300 cal/hr rest 90 sec x 3 rest 6 min x 2 (6 times through total) Bike was felt strong today and was able to hold high … Continue reading →

Mcgill big 3 + A1 – Snatch grip isometric pin pull below knee x 6-8 sec, rest 30 sec A2 – Slam ball x 5, rest 30 sec A3 – 6 sec AB sprint, rest 2-3 min x 3 sets … Continue reading →

Mcgill big 3 + Bar MU skill work A1. 2 supine snap to hollow + 2 snap to transition, rest as needed *https://youtu.be/ARZrd9_VoEk A2. 5 low bar hollow turnovers x5, rest as needed x 5 sets *focus on pressing down … Continue reading →

For time:  8 bar muscle ups  30 wall balls  20 box jumps 24/20″  30 wall balls  8 bar muscle ups  * 7 min cap  4:19 Quick notes on this and transition times, 8 sec first transition from bmu to wb, … Continue reading →

A. Overhead squats; 3×3; rest 2 min 205 across + 10 min amrap: 10 thrusters 95/65# 10 CTB pull ups 10 OHS 95/65# 10 TTB 5+12 This was a good workout to use my visualization practice on, I’m either above … Continue reading →

50 min around the world, @ or just above conversation effort, sweaty but sustainable, smooth transitions from station to station 20 cal bike 20 cal row 20 cal ski 400m jog About 25-30 minutes class starting using all the rowers, … Continue reading →

Mcgill big 3 done + A – Find a tough below knee hang power clean in 5 attempts or less 245 + AMRAP 7 min 3/3/6/6/9/9… Clean & Jerks @ 135lbs Toes to bar 92 + BB banded hip thrusts … Continue reading →