Warm-Up A) 2 Rounds: 200m Run 20 Russian Swings 20 Air Squats 10 Step-Ups, on a box 10 Wall Balls 5 Strict Pull-Ups 5 Kipping Pull-Ups Workout Variation A Choose variation A for a workout with weights or B for a bodyweight workout. 0:00-5:00 800M Run 5:00-10:00 40 Wall Balls, 20#/14# 40 Kettlebell Swings, 53#/35# …
Tag Archives: Chest-To-Bar Pull-Ups
Monday 05.24.21
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Monday 05.24.21
Warm-Up 4 Rounds: 8 Calorie Row 16 Air Squats 8 Muscle Snatches with an empty bar 16 Wall Balls 8 Ring Rows Strength 5 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats (Compare to 5/20/21) Note: you should work with a weight that you could power snatch for a double with good …
Tuesday 04.20.21
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Tuesday 04.20.21
Warm-Up 10 Minutes of Movement 40 Singles 20 Double Unders 100m Row 5 Close Grip Push-Ups 5 Strict Pull-Ups Strength Superset A and B, then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps @ RPE 5 4 Reps @ RPE 6 4 Reps @ RPE 7 4 Reps @ RPE 8×1 B. …
Wednesday 04.14.21
Warm-Up 3 Rounds: 200m Row 10 Ring Rows 10 Push-Ups 5 Kipping Pull-Ups 5 Close Grip Push-Ups Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps@ RPE5 4 Reps@ RPE6 4 Reps @ RPE7x2 B. 4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5 4 …
Wednesday 04.14.21
Warm-Up 3 Rounds: 200m Row 10 Ring Rows 10 Push-Ups 5 Kipping Pull-Ups 5 Close Grip Push-Ups Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips (Weighted) 4 Reps@ RPE5 4 Reps@ RPE6 4 Reps @ RPE7x2 B. 4 Chest to Bar Pull-Ups or Strict Pull-Ups (Weighted) @ RPE5 4 …
Thursday 04.08.21
Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …
Thursday 04.08.21
Warm-Up 3 Rounds: 1 Minute row at RPE6 5 Close Grip Push-Ups 10 Ring Rows 15 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 8 Reps@ RPE5 8 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 8 Reps@ RPE5 8 Reps@ RPE6x3 Strength Tip After both …
Friday 04.02.21
Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …
Friday 04.02.21
Warm-Up 7 Minutes of movement: 10 Calorie on the Rows 10 Close Grip Push-Ups 10 Ring Rows 10 Air Squats Strength Superset A and B then rest 3 minutes. A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest to Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip …
Wednesday 03.24.21
Warm-Up 3 Rounds: 7 Push-Ups 7 Ring Rows 7 Sit-Ups 14 Air Squats 14 calorie Row Strength Superset A and B then rest 3 minutes: A. Ring or Bar Dips 10 Reps@ RPE5 10 Reps@ RPE6x3 B. Strict or Chest-to-Bar Pull-Ups 10 Reps@ RPE5 10 Reps@ RPE6x3 Strength Tip After both movements are complete, rest …