Warm-Up A) 5 Rounds: 20 sec work / 10 sec rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Bench Presses 15 Russian Swings 20 Sit-Ups Strength Bench Press 3 sets x 5 reps Objective: find a weight that is …
Tag Archives: bar-hang
Monday 08.26.24
Warm-Up A) 400m Run 1 Minute rest 200m Run 1 Minute Rest 100m Run 1 Minute Rest B) 3 Rounds: 10 Dumbbell Snatches, left 20 sec Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 sec Bar Hang Workout The 5 Boroughs: 5 Minute AMRAP: 5 Front Squats, 115#75# 5 Ring Dips – 2 …
Monday 08.19.24
Warm-Up A) 400M Run 1 minute Rest 200M Run 1 minute Rest B) 2 Rounds: 10 Dumbbell Snatches, left 20 seconds Plank Hold, in push-up position 10 Dumbbell Snatches, right 20 seconds Bar Hang Workout For Time: 20 Hang Dumbbell Power Cleans AX: 35#/25# RX: 50#/35# RX+: 70#/50# 20 Handstand Push-Ups 20 Pull-Ups 200m Run then: …
Saturday 08.10.24
Warm-Up A) 90 sec to complete each stage, rest remaining time before moving onto the next stage 5 Burpee Box Jumps, 24”/20” 15 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 12 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” 9 Kettlebell Swings, 35#/26# – Rest 5 Burpee Box Jumps, 24”/20” …
Wednesday 07.31.24
Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …
Thursday 07.11.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push-Ups B) 2 Rounds: 20 seconds Handstand Hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx10 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 Chest …
Friday 07.05.24
Warm-Up A) 2 Rounds: 200m Row 10 Ball Slams 10 Ring Rows 10 Push Ups B) 2 Rounds: 20 seconds Handstand hold 20 seconds Bar Hang 40 Single-Unders Gymnastic Work EMOMx8 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 Strict Pull-Ups 4-8 …
Thursday 06.27.24
Warm-Up A) Tabata (20 seconds on/10 seconds off) x 3 rounds: Single-Unders Bar Hang Sit-Ups B) 2 Rounds: 3 Strict Pull-Ups 3 Push-Ups 6 Dumbbell Snatches L 6 Dumbbells Snatches, R Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting …
Sunday 06.23.24
Warm-Up A) 4 Rounds: 100m Run 10 Second Bar Hang 30 Second Plank Рold B) 1 Round: 15 Ring Rows 5 Knee Raises 10 Ring Row 5 Knee Raises 5 Ring Rows 5 Knee Raises Workout For Time: 21-15-9 Back Squats, 155#/105# Alternate With: 7-5-3 Rope Climb, 15′ Ascent Then, 21-15-9: Burpees Toes-to-Bar Then, 21-15-9: …
Thursday 05.23.24
Warm-Up A) 5 Rounds: 20 seconds work / 10 seconds rest: Push-Up Weighted Jump Ropes Bar Hang 1 Round = all 3 movements complete in sequence B) 2 Rounds with an empty bar: 10 Dumbbell Presses 10 Lunges, with an empty bar 30 seconds Plank hold Strength 1 Push Press + 2 Split Jerk: Every …
Thursday 05.16.24
Warm-Up A) EMOMx4: Odd minutes: 30 seconds Bar Hang Even minutes: 30 seconds Hollow Hold B) 1 Round: 20 Ring Rows 20 Sit-Ups 10 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build to an RPE of 7 for both …
Saturday 05.11.24
Warm-Up A) 4 Rounds: 100m Run 10 seconds Bar Hang 30 seconds Plank Hold B) 1 Round: 15 Ring Rows 5 Burpees 10 Ring Row 5 Burpees 5 Ring Rows 5 Burpees Strength Weighted Pull-Ups 3 sets x 5 repetitions @ RPE 7 Strict Pull-Ups 3 sets x 8 repetitions @ RPE 7 Objective: build …