Day score 8: Got a lot of sleep and slept in. Really appreciating the weekends lately. Survived another wave of furlough at work so at least what I’m doing is keeping my job safe for now.

4/4

Inversion Control:

A1. 20 sec HS hold w/ chest drive through and hip pike x 4, rest as needed

*push chest away from wall while pressing hard into the ground

*https://youtu.be/nsAHPxf1jlM

A2. 10 Quadruped pike rocks x 4, rest as needed

*biceps by ears – press into ground- pointed toes in finish

*https://youtu.be/X5M2K6KmUFQ

B. 4-6 alt. single leg extensions in headstand x 4, rest as needed

*https://youtu.be/fg0RTZ9grWg

+

A lot better at this week’s inversion drills other than the leg extensions.

#tttTD41

*I think you can do the regular one this week with the equipment that you have. If not, do the at home version. 

18:19 – started out conservatively. Felt pretty good on the 45 & 30 rounds other than feeling slightly out of shape on the burpees. When I went to clean the final weight o was caught off guard by how heavy it felt. Honestly felt like a one rep max lol. Planned on going 15 unbroken for a final push but went 4-5-6 because it felt so heavy on my wrists and I could tell I was close to losing it. Sprinted the last 15 burpees.

+

Midline Endurance:

A1.10-15 hollow body rocks x 3, rest 30 sec

*https://youtu.be/NxaioBKIsY4

A2. 10-15 arch body rocks x 3, rest 30 sec

*https://youtu.be/XvgNkP0gQwc

A3. 3 arch to hollow rolls ea. way x 3, rest 30 sec

*https://youtu.be/GR97ivB-nUE

B. Accumulate 2 min of plank walking

*break this up as needed based on the space you have.

*legs tight- squeeze glutes – press into ground

*https://youtu.be/jQRU7LjMO0w

Plank walking wasn’t fun on concrete but I made it happen 😂

Day score 6: Not sore but just feel out of it and tired.

4/3

Handstand Skill:

A. 6-10 wall-facing handstand “shrugs” x 4, rest as needed

*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not

*https://youtu.be/3bO11OwSAzM

B. 20- 30 sec wall-facing scissor switches x 4, rest as needed

*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 

*https://youtu.be/4t0ZPbzr3mc

C. Accumulate 20-30 lunge kick-ups into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!

*https://youtu.be/8DuKpUoL1mQ

+

Handstand Conditioning:

*No pushups on wall-walks- start and end in a front plank 

EMOM 2 min:

2 wall-walks + 4 “weight shifts”

*https://youtu.be/e3g7dOSBa80

*rest 3 min

EMOM 2 min:

2 wall-walks + 4 alt shoulder taps

*https://youtu.be/2mlZY9kWedc

*rest 3 min

EMOM 2 min:

1 wall-walk + 15 sec HS hold

*https://youtu.be/sTOPFz9gfhI

+

All handstand work went well today. Felt noticeable improvement in the shoulder taps

Test:

2 min AMRAP: V-ups

*standards: Fingertips touch any part of the foot.

58 – one less than Tuesday. Felt harder today

*https://youtu.be/qrtZWRLmQlY

+

12-15 barbell hip thrusts x4, rest 90 sec

*same loading as last week 

225

+

20-30 sec unilateral barbell farmer’s hold ea. x4, rest as needed

135 – hard to find that sweet spot again where it’s not tilting back and forth. Only got to 20s

+

EMOM 10 min:

10 burpees

*rest 2 min

EMOM 3-5 min:

15 burpees

This felt very hard today. Can’t tell if I’m losing a little fitness in this quarantine or if I am just exhausted from the work week. Was already hurting by round 5. Got 15 the first 3 minutes of the second emom and then got 10 and 9 when I tried to push myself to finish the last 2 minutes

Day score 5: Really tired today. Managed 8 hours of sleep. My commute to work is like an hour each way so I just have to spend more time mobilizing to feel good.

4/1

Alt. EMOM 10:

-30 sec max hang squat cleans @ 155#

-30 sec weighted wall-sit (25# on lap)

+

Alt. EMOM 10 min:

-30 sec max OHS @ 115#

-30 sec max alt jumping lunges (unloaded)

+

Another great couple emoms. The wall sit was so hard. I tried to start the emom with dumbbells just because I didn’t want to bring the barbell all the way downstairs but I stopped and went and got it lol. Averaged 8-10 cleans. Overhead squats I was getting more between 14-16.

Trunk Compression:

A. V-up hold @ 65% of max time from “B” x4-5, rest as needed

*lower to 55% if needed

a) begin in a hollow body position – go into a V-up

b) feet touching

c) knees locked out

d) elbows in contact with knees

*Scale: Bend knees as little as possible to make contact – then hold.

Started with the scale option today and then worked back to Rx. Out of nowhere I got into a good position and managed to hold a 15s hold!!!

*https://youtu.be/Z9-Ky0zZlvo

B. Accumulate 50 tuck-rocks

*elbows stay in contact w/ knees

These are such a burn! Did it in 3 sets.

*https://youtu.be/7ASDBnbESuc

D. 30 sec. loaded standing pike stretch x 4, rest as needed

*legs straight

*https://youtu.be/qr9b4kucz4s

E. 6-8 Hip drag pulses x 4, rest as needed

*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting

*https://youtu.be/w_-zGs1t2xE

+

Scap Strength:

A1. 5 prone shoulder extensions x3, rest 1 min

*fight to keep elbows and wrists as close to body as possible

*https://youtu.be/3x-lrLIx54I

A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes 

A3. 20 sec wall “W” hold x3, rest 1 min

*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 

*https://youtu.be/55RKMnow0Ds

A4. 10 single arm wall-scap pushups ea. x3, erst 1 min

*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.

*https://youtu.be/GAGD4ekbBjA

All done.

Day score 7: Tried to sleep more last night still felt pretty tired though. No soreness today despite all the pistols yesterday.

3/31

Handstand Skill:

A. 6-10 wall-facing handstand “shrugs” x 4, rest as needed

*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not

*https://youtu.be/3bO11OwSAzM

B. 20- 30 sec wall-facing scissor switches x 4, rest as needed

*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 

*https://youtu.be/4t0ZPbzr3mc

C. Accumulate 20-30 lunge kick-ups into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!

*https://youtu.be/8DuKpUoL1mQ

+

Handstand Conditioning:

*No pushups on wall-walks- start and end in a front plank 

EMOM 2 min:

2 wall-walks + 4 “weight shifts”

*https://youtu.be/e3g7dOSBa80

*rest 3 min

EMOM 2 min:

2 wall-walks + 4 alt shoulder taps

*https://youtu.be/2mlZY9kWedc

*rest 3 min

EMOM 2 min:

1 wall-walk + 15 sec HS hold

*https://youtu.be/sTOPFz9gfhI

+

Test:

2 min AMRAP: V-ups

*standards: Fingertips touch any part of the foot. 

*https://youtu.be/qrtZWRLmQlY

+

59 – got through 37 in the first minute then with about 40s left it changed from a burn to fatigue and reps got super difficult

Compression Strength:

Alt. EMOM 15:

min 1: 20-30 sec alt. single leg pike lifts

*https://youtu.be/G8nghM9nv5k

min 2: 20-30 sec tuck hollow hold to 2-leg extensions

*https://youtu.be/DXHUbTThljk

min 3: 20-30 sec grounded hip extensions

*https://youtu.be/-nJA2aHa63A

+

All 3 of these went well. Trying to really think about engaging my core in the pike lifts otherwise I don’t feel much on that one

Scap Strength:

A1. 5 prone shoulder extensions x3, rest 1 min

*fight to keep elbows and wrists as close to body as possible

*https://youtu.be/3x-lrLIx54I

A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes 

A3. 20 sec wall “W” hold x3, rest 1 min

*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 

*https://youtu.be/55RKMnow0Ds

A4. 10 single arm wall-scap pushups ea. x3, erst 1 min

*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall as much as you can.

Hardest of these was the plank up down pushups.

Day score 7: Tired and my hamstrings are still a little tight from Saturday. My scaps are surprisingly sore from the scap pushups.

3/30

EMOM 10 min:

__ DU

*pick a sustainable number

+

Shot for sets of 40 which was pretty manageable until the sidewalk chewed up the rubber coating on my rope 😬. It spins a little weird now lol

For time:

40 alt pistols

40 FS @ 135#

40 alt pistols

+

10:36 – first set was pretty slow. I should’ve probably taken a few more warm up sets because my left knee wasn’t feeling too great in the start. Front squats sucked but got through them. Last set of pistols was way more fluid but still not quick.

A1. 12 barbell RDLs x3, rest 1min

A2. 45-60 sec front plank w/ alt arm reaches x3, rest 1 min

B1. 45 sec side plank ea. x3, rest 1 min

B2. 20 glute bridges x3, rest 1 min

*unloaded

All set

Day score 9: Finally got to sleep in, no serious soreness other than my hamstrings a little bit from the deadlifts.

3/28

Inversion Control:

A. Accumulate 20 Frog stand “rocks” 

*hold each rep for 1 sec

*press hands into ground 

*https://youtu.be/VhK4dTpCOTg

B. Accumulate 20 headstand tuck to extensions

*think of pulling your legs in with your midline. Point toes as much as you can

*https://youtu.be/D3PzqfRbVts

+

The frog rocks went a lot better than the headstand stuff. I gotta get better at balancing like that. Definitely ate it once.

#tttTD40@home

1 mile Run 

…into

10 Rounds: 

8 Burpees Over Object 

50′ Walking Lunge 

…into

1 mile Run 

32:30 – I totally blew it on this one and am disappointed in myself. For some reason I decided to set a PR mile time and ran a 6:15 mile. Then I completely imploded. Went down for my first burpee and my hamstrings locked up so I had to stop. I was completely redline through the middle portion of the workout which took me until the 23;00 minute mark. Then I ran/walked a 10:00 mile. Terrible score but I learned a lot about myself I guess?

+

Accumulate 60 scap push-ups from elbows

*https://youtu.be/NNISi_KYChE

✅

Day score – 5: Exhausted from all the work travel I’ve been doing. High stress days at work and literally had to drive to Maine

3/27

Handstand Skill:

A. 6-10 wall-facing handstand “shrugs” x 4, rest as needed

*create “shrug” by pressing into the ground with your full hand. Feel you scaps “lift” as you press and notice the difference between when you are actively pressing vs. not

*https://youtu.be/3bO11OwSAzM

B. 20- 30 sec wall-facing scissor switches x 4, rest as needed

*work on finding a “float” point where both feet are off of the wall during the switch and that you can in control of. Press away from the ground throughout. 

*https://youtu.be/4t0ZPbzr3mc

C. Accumulate 20-30 lunge kick-ups into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. Set your arms before beginning your lunge- biceps my ears and press up!

*https://youtu.be/8DuKpUoL1mQ

+

Handstand Conditioning:

A. Establish a max time wall-facing HS hold with the following requirements:

a) biceps by ears (hands no wider than shoulders)

b) elbows completely locked out (press into floor!)

c) feet together and toes pointed towards ceiling (toes are the only point of contact with the wall)

d) eyes gaze between thumbs

e) butt is squeezed

*goal is to establish the longest time that you can hold a strong position – not how long you can lean on the wall for

1:23 – maybe could’ve gone longer but wanted to stay strict as possible to the position

B. Wall-facing HS hold @ 60% of max time from “A” x 3-4, rest as needed

*lower to 50% if you are unable to maintain quality 

+

15-20 TNG DL x4, rest 90 sec

*same loading as last week 

225 – this was really tough. Did it upstairs so almost had a slight tempo on the way back down lol

+

10-12 barbell hip thrusts x4, rest 90 sec

*same loading as last week 

225 – same thing as above

+

20-30 sec unilateral barbell farmer’s hold ea. x4, rest as needed

95#

+

EMOM 15 min:

10 burpees

This wasn’t bad until about round 9. Forced myself to increase intensity the last 5 rounds. Went from finishing around :30 to finishing in about :24. Last round :20

Day score 8: Got more sleep. Working my ass off to stay on the right side of the cut line. Really enjoyed these emoms you wrote today!

3/25

**when you have time- add in a 30-45 min run on any 1-2 days this week 

Alt. EMOM 10:

-30 sec max hang squat cleans @ 135#

-30 sec max jumping air squats 

This one hurt so much! Shot for rounds of 10 on the hang cleans and was able to stay within a rep of that goal for the most part.

Jumping squats I just tried to hang on and burn the whole time and not break. Tough but only broke like twice.

+

Alt. EMOM 10 min:

-30 sec max OHS @ 95#

-30 sec max alt step back lunges @ 95#

*bar in back rack

This one was much easier but hurt more almost because I was so burnt from the first one. 12-15 OHS average and 10 lunges.

+

Trunk Compression:

A. Establish a max time V-up hold with the following requirements:

a) begin in a hollow body position – go into a V-up

b) feet touching

c) knees locked out

d) elbows in contact with knees

*Scale: Bend knees as little as possible to make contact – then hold. 

*https://youtu.be/Z9-Ky0zZlvo

B. V-up hold @ 60% of max time from “B” x4-5, rest as needed

*lower to 50% if needed

Got :08s before flopping forward (you saw video). These are definitely hard but I am excited to have something to put my energy into and conquer during this time.

C. Accumulate 40 tuck-rocks

*elbows stay in contact w/ knees

This is also very very hard lol

*https://youtu.be/7ASDBnbESuc

D. 30 sec. loaded standing pike stretch x 4, rest as needed

*legs straight

*https://youtu.be/qr9b4kucz4s

E. 6-8 Hip drag pulses x 4, rest as needed

*legs straight – toes pointed. Shift knees away from and back towards face without toes lifting

*https://youtu.be/w_-zGs1t2xE

+

Scap Strength:

A1. 5 prone shoulder extensions x3, rest 1 min

*fight to keep elbows and wrists as close to body as possible

*https://youtu.be/3x-lrLIx54I

A2. 3 “reps” elbow to hand plank w/ 3 scap push-ups ea. position x3, rest 1 min

*Rep = 3 scap pushups on elbows + 3 scap pushups on hands

*Squeeze glutes 

A3. 20 sec wall “W” hold x3, rest 1 min

*Keep full contact w/ wall from hips to head (including elbows and wrists). Retract scaps and hold. 

*https://youtu.be/55RKMnow0Ds

A4. 10 single arm wall-scap pushups ea. x3, erst 1 min

*squeeze glutes- try not to rotate torso. Retract scap fully and then press into wall

Day score 5: low sleep because I go into work now and didn’t get to bed early enough. Stressed at work. But positive mindset. Happy to have a job and be able to workout.

3/24

AM

Prep:

a) 2 min rotating through wrist rocks

(fingers forward/ fingers backwards/ fingers out/ palms up w/ fingers backwards)

b) 60 sec alt. finger tip walks

*https://youtu.be/CFFKA6W-cEc?list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA

+

A. 10 min practicing “lunge to kick ups” into the wall

*goal is to feel a balance point where your legs come together before reaching the wall. Think of kissing the wall with both of your heels vs. reaching the wall with force w/ 1 leg. 

*biceps by ears!

**https://youtu.be/TeN-i2mTcZc

B. 5 sets: 1 wall-walk into 30 sec wall-facing HS hold

*rest as needed

**Focuses:

1. Hands stacked directly under shoulders

2. Feeling some of your weight in your fingertips

3. Actively pressing into the ground throughout hold

4. Squeeze legs and toes together- point toes

C. Accumulate 15 pike to headstands for quality

*think of “pulling” your legs up with your core

**https://www.youtube.com/watch?v=jUkXM5U2O5M

D. 5 pelvic tilts in wall-facing HS position w/ 3 sec contraction on ea rep x5, rest as needed

*contract lower arms and glutes to create as much posterior pelvic tuck as possible, then relax and extend lumbar to create anterior tilt. 

Practiced all this as part of my PM session. It was pretty cold outside but I got it done!!’

PM

5 min AMRAP:

25ft UB bear crawl

*alternate every 25ft between forward and backwards

*rest 5 min

5 min AMRAP:

Burpees

*rest 5 min

71 – shoulders were the limiter. I was able to move pretty consistently the whole time. My pace slowed down just cause it was getting harder to push up and out

5 min AMRAP:

V-ups

*rest 5 min

82 – core really hurt/burned on this. Tried to just keep doing sets of 10 and then finally just whatever I could manage.

5 min AMRAP:

25ft UB bear crawl

*alternate every 25ft between forward and 

Didn’t count just kept moving! Big time shoulder burn. The sidewalk is a little tough on my hands. Threw in a couple HSW attempts after the wod just to see how they’d go. Much more difficult out here.

Day score 8: Super stressed about work but fully rested otherwise.

3/23

AM

5 RFT:

10 BS @ 185#

20 straight-leg situps

7:59 – OUCH! Definitely got spicey around round 3.

+

A1. 10 barbell RDLs x3, rest 1min

A2. 20 alt. jumping lunges x3, rest 1 min

B1. 40 sec side plank ea. x3, rest 1 min

B2. 40 sec weighted wallsit x3, rest 1 min

Completed, wall sits were a fun throwback

PM

*from TTTatHome

TTT Run Warm-up – https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=4

+ 

5 min Run @ low effort 

5 min Run —> increasing effort every min to 2mile or faster effort 

Part 1 – Run Intervals:

Every 2 min x 30 sets:

Run 200m

Part 2 – Cool Down:

5 min Easy Walk/Jog 

3 min Seated Pike Stretch

3 min Couch Stretch/side

We got hit by a really bad snowstorm so I did not get to run 😢