Nice workout GS; I'll give this one a shot in a day or two! Last time I tried to do "L" pull-ups I failed miserably, I'll try the knees to chest regression though, that might help until I can work up to the real version. MW- I think the rotation is a great way to ensure we keep it going; judging by this thread it looks like we'll have at least three, probably four contributors and I'd be willing to be that the Sweenys will play too. How about we do Gunslinger's WOW and then start the rotation next week?

Nice workout GS; I'll give this one a shot in a day or two! Last time I tried to do "L" pull-ups I failed miserably, I'll try the knees to chest regression though, that might help until I can work up to the real version. MW- I think the rotation is a great way to ensure we keep it going; judging by this thread it looks like we'll have at least three, probably four contributors and I'd be willing to be that the Sweenys will play too. How about we start with Gunslinger's WOW and then implement the rotation the following week? If anyone else out there wants to get in on the schedule let us know, it's always cool to see what other people are doing out there.

I am sorry but if I do gunslinger's workout I will not be alive to contribute.

;)

I'm in...Let's ROCK-N-ROLL...Gunslinger Sends...By the way does it have to be a sequence/series/workout or can it ba a particular exercise?

 OK I was able to get this workout done today but,I had to modify the gymnast pull ups and subbed them with 50 very low LOW ROWS instead of the 25 pull ups.Man, GS this workout was on heck of a core burner. Time 23:43

                                           Semper Fi

Awesome Devil Dog! Took me 26:23 with thegymnast pullup...next time, instead of low-low rows, if possible do suspended rows, you'll definitely notice a difference...serious focus on the core...GREAT JOB HARD CHARGER! Looking forward to the next challenge...how did the atomic pushups feel?

I just did a workout the other day incorporating a modified version of "Centuries". 34 minutes of total exhaustion...put two of my Trainers through it...one made it...the other one made it...to the head to drop lunch, and dinner, and based on what I heard and saw, I think breakfast from the day before...OOOH RAH!

I think you'll find with my workouts that I try my best to bring out the best of the core work from the TRX while still incorporating muscle specific/intensive focus...Be Good Brother...Yak at Ya Soon!

 

Let me know how much access you have to equipment so I can modify as necessary based on available gear.

 

Semper Fi...Gunslinger Sends

 Hey GS,man my core is fried right now.The atomic push ups were definitely harder than they usually are and surprisingly my quads are sore too. Overall that was one hell of a workout.And btw I have access to just about any kind of equipment for future WOW.

             Take care Brother and stay Hard......OOH RAH and Semper Fi

Nice workout GS!!!  That smoked me bad.  Total time 28:01.

I wasn't able to do the L-sit Pull-Ups but the knee-to-chest regression made it possible, though I did have to break it up into sets of five for the second round.  Brutal.  I definitely will work up to the full L-sit.....

Nice structure of exercises too; my arms and core were already tired by the time I got to the Atomic Pushups which made those especially fun.  I like the plyo twist to the balance lunge, too.

As for other equipment; I have a 16kg kettlebell as well as limited access to an olympic bar, pull up bar, dip station, and some free weights and medicine balls.

 Great job Mike! I do believe that this week is your week to post the WOW so  lets roll.

                                                                                                  Semper Fi.

Can I just say that I am still sore as hell from that workout??  I woke up this morning and decided that I've been reduced to one gigantic mass of lactic acid. 

MW, you are right!  I've got a workout idea, I'll start a fresh post though.  I'm guessing we're defining the "week" from Monday-Sunday? 

 Am running behind as usual. Got this week's workout and still didn't do GS's workout. Was totally 100% NOT in the mood for something hard today, but knowing you all were forging ahead, I couldn't bear the thought of falling behind. Damn competitive nature. But realized that's the whole purpose of the community - accountability. So here I post my time for GS's workout. With a few disclaimers, of course (I swear they are not excuses!!!) ;-) . . .

OK, the gymnast pull ups????? What the &*%%$###@*???? As a former competitive gymnast for 10 years or so, these are something I would rather forget!!! Was able to do the first 10 w/ legs straight, then went downhill fast. By the last 10 of the second set, I was dying. Had to pull knees in to body. For the rest in between, I mostly had slight bent leg position. Disclaimer #2: for whatever reason, I READ balanced lunge onto plyo box, but THOUGHT and actually DID suspended lunge onto plyo box. Yes, you read right. One leg in TRX, one leg hopping onto my plyo box and then having to hop off. Blah. That was insane. But in a good kind of way. I didn't realize my mistake until I was on #15 and was thinking, this can't be right. But finished the whole thing w/ the suspended lunge hops.

Time: 27:19. Didn't feel my greatest, nor did I have great intrinsic motivation today, but all in all you 150% kicked my butt, GS!!! Thanks for the workout.

Semper Fi from a former (no such thing as ex!) Marine Corps wife,

Janine

Only just now did I realize that I had read the workout incorrectly too. I thought he meant suspended lunges.

Hey Guys, are you all still alive? Haven't seen or heard anything in a while. Who's posting next?

 

Gunslinger Sends