Tuesday, 10/28
October 27, 2014
Thursday, 10/30
October 29, 2014


3 Rounds of
3 Inchworm Walkouts (“inchworm in place”)
6 Hanging Scap Retractions
12 Supine Scorpion
15 Band Good Mornings

Workout Prep
1 x 10 Russian KB Swings (lighter than standard Met con weight) + 4 Alt-T Push-ups
1 x 10 KB Swing (practice option for workout from list below) + 4 Alt-T Push-ups

EMOM in 24min of (8 rounds each):
A) 3 or 6 or 9 Strict Chin ups*;
B) 12 Single Arm KB Swings** + 8 Push-ups
C) 12 Plate Russian Twists (6 per side) + 8 V-ups

* Chin-up reps and scaling:

  1. If able to do Chins, choose a number you feel you can stick with through most rounds
  2. Reps do not have to be unbroken, just within Minute
  3. Scale to 2 negative chins per round as long as they are able to control descent
  4. Once Negatives are over taxed (not controlled) switch to 10 Band pull-aparts each round

** Single Arm KB Swing scaling options (All swings to chest height only):

  • RX’d: 6 per arm alternating hands each swing (switch at the top)
  • Scaled 1: 6 per arm- 6 on one side then 6 on the other side
  • Scaled 2: 12 Russian Swings (both hands on bell)
  • Scaled UP: 8 KB Snatches each Arm (with prior technique practice and instructors approval only)


  1. Dray says:

    First day back since… the Smackdown. Good to get started again even if it was an awful 24 minute reminder of how little I’ve been moving for the past month! Chin-ups failed remarkably fast down to 3 each round, push-ups always fail quickly so that was expected, twists and v-ups rounds hit much harder and ended up being the ones I didn’t quite complete on the last cycle. Fun times!