Warm Up

3 mins Double Under
3 mins Pistol practice
Shoulder Circuit
7 Strict Pull Up
7 KB Swing (Fast)
10 Jump Lunge
7 Kipping Pull Up

Met Con

For time:
50 Wall ball shots, 20/14#
50 Chest to bar pull-ups
50 One-legged squats, alternating
50 Dumbbell snatch (50/35#)

Jeremey: 17:52 Rx
Charlotte: 20:18 (10 C2B, 40 Pull-ups)

This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!

On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.


Warm Up

500M Row
Push Up Pyramid
5 Strict Pull Up
6 Cossach Squat
30 Second HS Hold
5 Kipping Pull Up
6 Alt. Pistol
3 Strict HSPU

Met Con


20 Min AMRAP Of:
10 Alt. Pistol
15 Pull Up

Jeremey: 5+3

First time doing Mary and man was she tough! I did the first two sets of HSPU unbroken and then went 3+2 for the rest. The pistols really slowed me down. I’m really disappointed in the performance as a whole, but I felt particularly off balance on the pistols. Did the first 4 sets of pull-ups unbroken then went 10-5 for the last set. Definitely have to do better here.



5 minutes in overhead stretch accumulated with PVC + 5#

20 minutes

10 Wall Squats
10 Situps (GHD/Abmat)
10 Back Extensions
10 Pullups
10 Dips


Ankle Distraction


AMRAP in 10 minutes:

2 Pistols
2 Knees to Elbows
4 Pistols
4 Knees to Elbows . . .

First real time doing pistols in a workout. Had to use a 5# counterbalance on my right and a 10# on my left. Otherwise, the workout felt pretty quick. Flew through the K2E doing them all unbroken.

Jeremey—6 rounds + 2 reps


5 sets of 45 sec on/15 sec off prone lat stretch with bar