Warm-Up 2 Rounds: 2 Minute Row at RPE 7 15 Air Squats 15 Ring Rows 15 Hand Release Push-Ups Workout Variation A: 20 Minute AMRAP: 15 Calorie Row 10 Dumbbell Snatches, 50#/35# 5 Burpees Variation B: 20 Minute AMRAP: 400m Run 20 Jumping Squats 20 Wide Grip Push-Ups Workout Variation A: 12-9-6 Chest-To-Bar Pull-Ups Thrusters, …
Tag Archives: Chest-To-Bar Pull-Ups
Monday 02.08.21
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Monday 02.08.21
Warm-Up Strength Superset A and B, then rest 3 minutes. A. Close Grip Bench Press 12 Reps@ RPE 5 12 Reps@ RPE 6 12 Reps@ RPE 7 x 1 B. Wide Grip Bent Over Row 12 @ RPE 5 12 @ RPE 6 12 @ RPE 7 x 1 Strength Tip After both movements are …
Wednesday 01.27.21
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then, With an Empty Barbell… 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.20.21) …
Wednesday 01.27.21
Warm-Up 1 Round: 400m Run 40 Singles 20 Double Unders 10 Wall Balls Then, With an Empty Barbell… 3 Rounds: 3 Hang Power Cleans 3 Hang Squat Cleans 3 Thrusters Strength 4 Sets Each: 1 Clean High Pull 2 Power Clean 3 Front Squats All sets completed at an RPE 7. (Compare lifts to 1.20.21) …
Thursday 01.21.21
Warm-Up 5 Rounds: :50 Bike at RPE 6 :10 Bike at RPE 8 Then, 3 Rounds: 10 Lunges 10 Air Squats 5 Close Grip Push-Ups 5 Kipping Pull-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Thursday 01.21.21
Warm-Up 5 Rounds: :50 Bike at RPE 6 :10 Bike at RPE 8 Then, 3 Rounds: 10 Lunges 10 Air Squats 5 Close Grip Push-Ups 5 Kipping Pull-Ups Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Sunday 01.10.21
Warm-Up 10 Minutes of Quality: 1-Minute Bike at RPE 6 20 Double Unders 10 Dumbbell Snatches 20 Ring Rows 10 Wall Balls Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: For Time: 30-20-10 Wall Balls, 20#/14# 15-10-5 Calorie on the Bike Then, 80 Double Unders 40 …
Tiff
On a 25-minute clock: Run 1.5 miles Then, perform as many rounds as possible of: 11 Chest-to-Bar Pull-Ups 7 Hang Squat Cleans, 155 lb. 7 Push Presses, 155 lb.
Seven Deadly Sins
For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs)
Hope
3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump (24/20 in) 1 Minute Thruster (75/55 lbs) 1 Minute Chest-to-Bar Pull-Ups 1 Minute Rest aka: “CrossFit for Hope” or “Hope for Cures”