You bringing a friend tomorrow/

3
Dec

You bringing a friend tomorrow/

Tomorrow is the last bring a friend day of the decade! Wrangle up your buddies and bring them in for a special workout.

Press
55×5-65×4-75×3-80×3-85+

Weighted Pullups
5×5

Accumulate max hollow hold in 5 min

20 Responses

  1. Cheryl

    Press
    51# x 10
    (5# PR)

    Weighted Pullups
    5×5
    1 set negative pull-ups
    3 sets ring rows w 2 sec pause
    1 set ring rows w small box

    Accumulate max hollow hold in 5 min
    4:45

    Thank you Ingrid!

  2. Ryanne

    Press
    55×5-65×4-75×3-80×3-85+
    Built up to 70# for 3 reps

    Weighted Pullups
    5×5
    Did body weight Pullups. 2 sets unbroken , 1 set of 10 second negatives , 2 more sets of Pullups broken (3,2. And 2,1,1,1)

    Accumulate max hollow hold in 5 min
    4:10

  3. Remi F

    Press
    55×5-65×4-75×3-80×3-85+
    70-85-95-105-110 (7 reps)

    Weighted Pullups
    5×5
    BW negatives

    Accumulate max hollow hold in 5 min
    sub 3 min

  4. Mark

    Press
    55×5-65×4-75×3-80×3-85+
    130# x 7

    Weighted Pullups – RRs with 2 sec pause
    5×5

    Accumulate max hollow hold in 5 min

    TIME: 3:20

  5. 25 synchro burpees with Cheryl and Christina (and Cheryl set a good pace, oof lol)

    Press
    40×5 – 45×4 – 50×3 – 55×3 – 60×10 (going up on my 1RM next week)
    * last set felt REALLY solid, my core and legs felt rock solid, locked in place.

    Weighted Pullups
    5×5

    5 sets of pause ring rows, went farther out with my feet than I have since wrist injury…felt good

    Accumulate max hollow hold in 5 min
    2:55
    Still having some back and shoulder pain from painting all weekend, was pulling weird.

  6. Del

    Press
    55×5-65×4-75×3-80×3-85+
    85-105-120-125-135×7
    Weighted Pullups
    5×5
    slow with band
    Accumulate max hollow hold in 5 min
    3:40

    Thanks Matt!

  7. Fred

    Press – 140# 1RM
    55×5-65×4-75×3-80×3-85+
    75-95-105-115-120 (x9)… failed on 10

    Weighted Pullups
    5×5
    BW for 4 sets; last set 8 lbs med ball

  8. Blake

    Press w/ Fred
    55×5 – 65×4 – 75×3 – 80×3 – 85+
    75-95-105-115-120 (x7)

    Weighted Pullups
    w/ kb
    25 (5) – 30 (5) – 35(3) – 20#medball (4)

  9. Marcel

    Press

    80-95-110-115-125 x 4

    Weighted Pullups
    5×5
    1 set strict
    1 set 10#
    2 sets 20#
    1 set 30#

    Accumulate max hollow hold in 5 min — 2:55 minutes.

  10. stephdh120

    Press
    40(5)
    50(4)
    55(3)
    60(3)
    65#(4)

    Weighted Pullups
    5 sets RingRows ,2 Sec Pause (moved Feet in each time)

    Accumulate Hollow Hold in 5 Mins
    Total- 4.0

  11. Joe

    Press
    55×5-65×4-75×3-80×3-85+
    70/80/95/100/105 Last one 5 reps

    Weighted Pullups (Ring rows hold for 2 seconds and negatives on way down)
    5×5

    Accumulate max hollow hold in 5 min (3:40)

  12. Frankie

    Press
    55×5-65×4-75×3-80×3-85+
    95-105-125-132-140×3

    Weighted Pullups
    5×5
    20-25-25-30-35

    Accumulate max hollow hold in 5 min
    3:20

  13. GillesGautreau

    press
    65×5 75×4 85×3
    92×3 97×5
    weighted pull up
    ring row 2 sec pause
    with small box
    accumulate max hallow hallow
    hold in 5 min
    5 min

  14. Christie Neate

    Press
    55×5-65×4-75×3-80×3-85+
    55-65-75-80-85# for an ugly 3 Reps

    Weighted Pullups (scaled to 2 sec pause ring rows & 2 seconds down)
    5×5

    Accumulate max hollow hold in 5 min
    I did 20 seconds on and 10 off and the last full 30 seconds – whatever that works out to be 🤷🏼‍♀️

    Thanks Kevin!

  15. Jeff Leech

    Press
    55×5-65×4-75×3-80×3-85+
    110-125-145-155-165(6)

    Weighted Pullups
    5×5. #20 medicine ball

    Accumulate max hollow hold in 5 min
    Did 20 on 10 off for majority of the time. Did this workout with jack

  16. Melanie

    Press
    55×5-65×4-75×3-80×3-85+
    45 – 50 – 60 – 65 – 70×9
    Weighted Pullups
    5×5
    Negatives from the bar 5 second drop, 5 second wait..
    4th set I barely held my chin over the bar
    5th set was on rings
    Accumulate max hollow hold in 5 min
    1 min, 30s, 45s, 15s, 15s, 15s, 20s
    Started with to long sets i think
    3:20
    Alternated legs to keep my back on the floor
    Thanks Miss Roxanne!!

    Then OG with Miss Laura
    Bench
    55×5-65×4-75×3-80×3-85+
    60 – 70 – 85 – 90 – 95×3
    Then
    Kevin suggested a super fun workout
    Roxanne joined in!
    4 rounds
    30 reverse lunges with green sandbag
    15 burpee over sandbag
    15:30
    Then 25 festive burpees with Luara

  17. Press
    90-100-125-130-140 x 5

    Weighted Strict Pull Ups (1s due to hands/forearms and worked on negatives as well)

    Accumulate as much time as possible of hallow hold with 5 minute clock > 3 mins 15 seconds

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