Pullups and Reverse Rows then Rows, Pushups and Mountain Climbers

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Every 2 minutes for 10 minutes

  • 2-3 x Strict Ring Pullup from Deadhang with Flase Grip

Then very 2 minutes for 16 minutes

  • 5 x TRX Reverse Rows with 3 second descent (Tempo 30×0)

Then, using a single Kettlebell, every 2 minutes for 12 minutes

  • 10 x Alternating Single KB Bent Rows @ 20kg
  • 10 x KB Pushups (tip Kettlebell and put hands on Ball)
  • 10 x KB Mountain Climbers (r+l=1 rep, hands on KB ball)

Then accumulate

30 x Hanging Leg Raises from Bar (keep legs as strght as possible, raise legs to parallel with floor)

Results: Done as shown. Heavier KB Rows would have been better.

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.

Front Squats then Squat Cleans and BBJs

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2 rounds of

  • 30 seconds Handstand Hold

Then 2 rounds of

  • 15 second Frog Stand

Then 3 rounds of

  • 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)

Then 3 rounds of

  • 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)

Then 4 rounds for time

  • 12 x Squat Cleans @ 95lbs
  • 12 x Burpee Box Jumps

Results: Front Squats @125lbs. Metcon 17:23.

Muscle Ups and Bench Press then OHP, Pullups and Sumo DL High Pulls

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EMOM for 10 minutes

  • 1 x Strict Ring Muscle Up from Floor

4 rounds of

  • 6-8 x Tempo Bench Press @ 65-70% of 3RM (3 second ascent/3 second descent)

Then the Crossfit WOD from Dec. 18, 5 rounds for time of

  • 15 x Push Press/Jerk @ 75lbs
  • 12 x Pullups
  • 9 x Sumo Deadlift High Pulls @ 75lbs

Results: Bench Press 8-8-7-7. Metcon: 14:34

Been focusing on Muscle Ups for a couple of weeks now. Seeing if adding regular volume will allow me to get the strength to do a real slow strict movement. Planning the same for Handstands, wondering if spending just 5-10 minutes 2-3 times per week will help me finally get stable.

Deadlifts then T2B, Kettlebell Swings and DUs

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Take 20 minutes and work up to a heavy

  • 1 x Deadlift

Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes

  • 50 x Double Unders
  • 9 x Kettlebell Swings @ 32kg
  • 9 x Toes to Bar
  • 50 x Double Unders
  • 15 x Kettlebell Swings
  • 15 x Toes to Bar
  • 50 x DUs
  • 21 x Kettlebell Swings
  • 21 x Toes to Bar
  • 50 x DUs
  • … add 6 reps to the T2B and DLs until the time is up

Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.