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 …
Tag Archives: bar-hang
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 …
Wednesday 01.24.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 10 @ RPE 6 10 @ RPE …
Sunday 01.14.24
Warm-Up A) 3 Rounds: 30 Seconds Bike 30 Sec Rest 30 Seconds Bar Hang 30 Seconds rest 30 Seconds Crab Walk B) 2 Rounds: 10 Strict Barbell Press 10 Bent-Over Row 10 Ball Slams, light Strength A. Pushing Variation Strict Handstand Push-Ups Kipping Handstand Push-Ups Seated Dumbbell Press 12 @ RPE 6 12 @ RPE …
Wednesday 11.22.23
Warm-Up A) 2 rounds: 250m Row 25 Sit-Ups 25 seconds Bar Hang B) 3 rounds: 5 Dumbbell Deadlifts 5 Ball Slams 10 Air Squats 5 Ball Slams Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8×2 rounds Objective: build to an RPE of 8 for 5 repetitions …
Tuesday 11.21.23
Warm-Up A) 4 rounds of: 12 Strict Dumbbell Press 20lb/10lb 6 Push-Ups Rest 30 sec 6 Box Jump 30”/24” 30m Sprint Rest 60 sec (walk back to dumbbells) B) 2 Rounds: 14 Second Handstand Hold 14 Second Bar Hang Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ …