Warm-Up 2 Rounds: 500m Row Then, 15 Ring Rows 10 Hand Release Push-Ups 5 Toes-to-Bar Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A For Time: 2000M Row Then, 4 Rounds: 20 Bench Press, 95#/65# 15 Sit-Ups 10 Pull-Ups 1000m Row Then, 2 Rounds: 20 Dumbbell Bench …
Tag Archives: Kipping Pull-Ups
Thursday 10.13.22
Warm-Up 3 Rounds: 20 Single-Unders 10 Double-Unders 20 Ring Rows 10 Air Squats 20 Walking Lunges Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets. We are using …
Tuesday 10.11.22
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 …
Monday 10.17.22
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 10.13.22
Warm-Up 3 Rounds: 20 Single-Unders 10 Double-Unders 20 Ring Rows 10 Air Squats 20 Walking Lunges Strength Back Squats 5 Reps @ RPE5 5 Reps @ RPE6 5 Reps @ RPE7 5 Reps @ RPE8x3 Objective: build to an RPE of 8 for 5 repetitions in the Back Squat for 3 sets. We are using …
Wednesday 10.05.22
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 …
Tuesday 10.11.22
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 …
Wednesday 10.05.22
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 09.28.22
Warm-Up 3 Rounds: 250m Row 14 Ring Rows 14 Knee Raises 7 Wall Balls 7 Front Squats, with an empty barbell Strength Power Clean + Front Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 2 Power …
Wednesday 09.28.22
Warm-Up 3 Rounds: 250m Row 14 Ring Rows 14 Knee Raises 7 Wall Balls 7 Front Squats, with an empty barbell Strength Power Clean + Front Squat (2 + 2) @ RPE5 (2 + 2) @ RPE6 (2 + 2) @ RPE7x3 Objective: Build to an RPE of 7 for the following complex. 2 Power …
Thursday 09.08.22
Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 3 sets. The tempo will be (3-1-1-1). 3-seconds on the down. 1-second pause at the bottom, 1 second on the up. …
Thursday 09.08.22
Strength Tempo Overhead Squat 5 reps @ RPE 5 5 reps @ RPE 6 5 reps @ RPE 7×3 Objective: Build to an RPE of 7 for 5 repetitions in the Overhead Squat for 3 sets. The tempo will be (3-1-1-1). 3-seconds on the down. 1-second pause at the bottom, 1 second on the up. …