September 10, 2019

“A hero is one that knows how to hang on for one, minute, longer.” – Norwegian Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Big Bird – OPEN/PERFORMANCE (AMRAP – Rounds and Reps)
20 Dumbbell Snatches (50/35)
15/12 Calorie Assault Bike/Bike Erg
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

Rx+ (OPEN)
Rx (PERFORMANCE): 35/20, C2B Pull-Ups
FITNESS: (35/20), 12/10 Cal, 9 CTB

Target: 3+ rds
Big Bird – FITNESS (AMRAP – Rounds and Reps)
20 Dumbbell Snatches (20/15)
15/12 Calorie Row
20 Single Dumbbell Box Step-Ups (24/20)
9 Ring Rows

Rx: As written

Target: 3+ rds
Next Level
Metcon (No Measure)

3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold

Rx: As written
Scaled: Strict knee raises, hollow tuck hold

These three giants sets are to be completed for quality rather than speed
Move at a pace between movements and use weights that allow you to complete each station unbroken
Rest as needed between sets to preserve quality
Strict Toes to Bar: Choose a number and height for the feet that allows you to stay as strict as possible
Chin Over Hold: Face the palms away from you and hold chin over bar with a flexed arm
Hollow Hold: Press your lower back into the floor as you raise hands, shoulder blades, and feet a few inches off the ground
Overhead Squat Hold: Hold the active bottom position of an overhead squat with a weight you can complete without breaking