Hollow Rocks

Tuesday, April 17, 2018

Skill: Minutes 0:00 – 5:00:
7 Strict Ring Dips
7 Horizontal Ring Rows – Place Feet on 20″ Box
Minutes 5:00 – 10:00:
10 Second Ring Support Holds
20 Hollow Rocks
Minutes 10:00 – 15:00:
10 Bent Over Dumbbell Rows each arm
20 Arch Rocks

Workout: 4 Rounds:
1:00 Kettlebell Swings (RX+ 70/53) (RX 53/35)
1:00 Toes to Bar
1:00 Thrusters (RX+ 115/85) (RX 95/65)
1:00 Rest

Tuesday, April 3, 2018

Skill: 4 Sets
Station 1 – Hold Chin Over Bar (:10)
Station 2 – Max Pull Ups in (:50)
Station 3 – Hollow Rocks X 30 Reps
Rest :30 Seconds

Workout: Every 3 Minutes for 24 Minutes Complete:
Station 1 – 40/35 Cal Airdyne
Station 2 – 20 Slam Balls (30,20) + 15 Dumbbell Thrusters (35,25)
Station 3 – 400 Meter Run
Station 4 – 15 Toes to Bar + 10 Handstand Push Ups RX+(Strict)

Monday, January 22, 2018

skill: Every :90 seconds for 6 Rds.
4 Kip Swings + 4 pull-ups + 1 Bar Muscle Up
Every Minute on The Minute for 3 Minutes of
:30 second – Hollow rocks

Workout “18.Zero”
21-15-9 reps for time of:
Dumbbell snatches (50,35)
Burpees jumping over the dumbbell

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Thursday, November 30, 2017

Strength: Back Squat – Find 1 Rep Max

Workout: : As Many Rounds As Possible In 5 Minutes of:
10 V-Ups (10/8 Medicine Ball)
10 Overhead Lunges with Med Ball
Rest 1 Minute
As Many Rounds As Possible In 4 Minutes of
7 Burpees
25 Hollow Rocks
Rest 1 Minute
As Many Rounds As Possible In 3 Minutes of
20 Mt. Climbers
10 Tuck Ups

Wednesday, October 25, 2017

Workout: Every 8 Minutes for 4 Rounds of:
20 Slam Balls (20,10)
12 Power Cleans (135,95)
(20,16) Calories Airdyne
10 Squat Cleans (135,95)
(10,8) Calorie Airdyne (Arms ONLY)
8 Bar Facing Burpees

Accessory: Alternating Tabata of:
Plank Jacks
Hollow Rocks
Then
Accumulate 50 Ab mat Sit ups or GHD Sit ups

Friday, October 20, 2017

Skill: 4 Sets of:
:30 Hollow Rock Hold
5 V-ups
10 Hollow Rocks
*Rest 1 minute in between rounds

Workout: As Many Rounds as Possible in 20 minutes of:
400 Meter Run
15 Overhead Squats (95,65)
20 Abmat Sit-ups
30 Slam Balls (20,10)

Accessory: 4×12 Bent Over Dumbbell Rows, alt:

Friday, September 8, 2017

Workout: ‘Dunn’
As Many rounds as possible in 19 minutes of:
3 Ring muscle-ups
1 shuttle sprint (5 yards, 10 yards, 15 yards)
6 Burpee Box Jump-Overs (24,20) (RX+ Kangaroo)

Accessory: 5 Rounds of:
5 Hollow Rocks
5 v-ups
5 Tuck ups
:15 Plank Hold