Wednesday, January 15
January 14, 2014
Friday, January 17
January 16, 2014


3 Rounds of
6 Spider Lunges w/ reach-up on both sides
12 Scorpion
OH band pull aparts
12 Alt Samson Lunges
6 Hanging Scap retractions
12 Supine Tuck to Hollow

5 Rounds of

  • Max strict chin-ups*
  • 45 seconds REST
  • 4 Alt Turkish Get Ups
  • 45 seconds REST

*scale to 2 negatives

6 Alternating Tabata Rounds each of

  • Hollow Rocks (or hold)
  • Windshield Wipers

– workout is 6min total, but alternating back and forth between the two above movements


  1. Dray says:

    Feeling a little tired last night and didn’t improve on previous max chin-up days (while Dave absolutely killed it) but the TGU went well. First time I’ve gone for a 50# DB for anything, I think – next time, KB! Also, combination hollow rocks + windshield wipers = pain, even if only for 6 minutes.