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
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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!
25 synchro burpees with John & Christina.
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
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
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
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.
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!
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
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)
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.
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
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)
With 25 seasonal burpees at the end
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
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
press
55*5 65×5 75×4 85×3
85×4
Negative pull ups 5by5
accumulate max hallow hallow
hold in 5 min
3:30
Thanks Roxanne
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!
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
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
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