Sunday, February 9
February 8, 2014
Tuesday, February 11
February 10, 2014


3 Rounds
3 Hanging Scap retractions
6 Alt T Push-ups
18 hollow hops*
2 Rounds
6 kip swings on bar (hollow to arch position)**
6 plank to squat

* Hollow hops: standing tall with arms extended overhead, hollow position, glutes squeezed. Bound off toes with legs straight. See :35 mark of video
** Kip swings on bar- May either be static (hollow and hold, arch and hold) or fluid transitions from hollow to arched.

Met Con
4 Rounds of
2 minutes Max Burpees
2 minutes Max Reps Toes to Bar (Scale to AMRAP of 5 Hanging Knee Raise + 10 V Ups)
2 minutes Double Unders (Scale to AMRAP 30 single skips + 15 mountain climbers (L&R=1))
2 minutes Rest


  1. Dray says:

    Whew, I hope I’ve improved on keeping my elbows in after that picture…

    140 burpees. I’m out.

  2. Kenna says:

    Mountain climbers = motivation to get double unders!

    Also this was my first time to add a swing into knee raises… geez! I could hardly hold on to the bar for more than two swings. I gotta figure out how to strengthen my grip.

    Complaining aside, great workout to get the heart pumpin.