Thursday, November 21
November 20, 2013
Saturday, November 23
November 22, 2013


3 Rounds of
30 jumping jacks
20 spider lunges
10 V-ups
5 hanging scap retractions

Met-Con Prep
1 minute single skips
1 minute 3 arch & hollow kips PLUS 3 hips to wall (repeat for duration of minute)
1 minute single skips
1 minute 3 kip w/ elevation PLUS 3 squat to bootstrapper (repeat for duration of minute)

Met Con
In 1 minute work / 1 minute rest intervals, complete for time:
150 DU
30 Toes to Bar
100 DU
20 Toes to Bar
50 DU
10 Toes to bar

DU Sub: 5 Plank to squat + 20 Mountain climbers + 50 single skips PER 50 DU
T2B Sub: 5 hanging knee raise + 10 V ups per 10 T2B


  1. Inge says:

    I can’t say that I was too excited when I saw that todays workout involved a LOT of toes to bar. My kip is not enough in control for me to string them together but I guess it just needs work and practice.. I was happy though with the DU that I have become a lot better at since I got here. Yes Chris (and Steph) I will try to remember to look up! 🙂

  2. Steph says:

    As much as I hate t2bs, I have come to terms that they’re something I need to work on, and it was better to work on them in a workout with DUs. I was able to string a few sets of 3-4 together, but when I got tired in the end the reps went down to 2’s and eventually I was doing them one at a time like old times. The hands were definitely a factor (couldn’t hold on after a little while), but the ability to push the bar away was the most limiting factor. Work in progress!