3 Part Day

A) Handstand walking practice (15 minutes)
B) 3 Rounds for time:
500-meter run
21 Wall balls (15lbs)
18 Kettlebell snatches (1 pood)
15 Burpees over the Kettlebell
C) Durante’s Core:
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10 second Hollow Hold
1-minute rest between rounds

Score: A) walked over the 35lbs plates three times
B) 16:29
C) Finished Durante’s core unbroken for the first time

Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.

Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.

Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.

Working on Weaknesses

5 Rounds for time:
15 cals on Air Bike
10 Strict Hand Stand Push-ups (SHSPU)
12 Burpees
20 V-ups

Score: 18:01

Working on weakness can also be called your “Goat”. I try to program my goats in a few times a week to make sure I’m working toward my goals. Today’s goat is strict handstand push-ups (SHSPU).

After doing open workout 19.3 I figured it was time to get back on the wall and work on hand placement and overall strength. This workout took, what felt like forever. I was happy with the overall exposure of 50 SHSPU) and sticking with my plan of 3-3-2-2.

It was all about the SHSPU. The other 3 movement I was able to move through at a quick and comfortable pace. I played around with moving my hands further away from the wall and that really helped move through the workout. Practicing movements that I struggle with can be frustrating but I’m always glad I did when it’s over.

My Go to Workout

When I only have about 15 minutes and want a hard sweaty workout. This one never fails.

For time:
25 Man Makers (1 pood Per hand)

*Man Maker: One kettlebell in each hand, perform 1 push-up, 1 Renegade row on the left side, 1 Renegade row on the right side, 1 more push-up, into a burpee, then into a thruster. Once the thruster has been completed, repeat the series.

Score: 9:36

Since I had 5 extra minutes I decided to do Abs. I try and fit in abs 4 times a week but that doesn’t always happen. When I do have time at the end of a workout, this is my go to.

5 rounds for quality
10 Hollow rocks
10 V-ups
10 Tuck-ups
10 second Hollow hold
30 second rest

This ab workout is call Durantes Core, its was design by a gymnast who is incredibly fit and has amazing core strength, something I could always use more of.