Warm-Up A) EMOMx8 minutes: Odd: Row Even: 30-second Bar Hang B) 2 Rounds: 15 Knee Raises 10 Dumbbell Power Cleans 10 Dumbbell Bent Over Rows 10 Dumbbell Press 10 Walking Lunges Gymnastic Work EMOMx12 minutes Minute 1: Pulling Minute 2: Pushing Pick 1 Pulling and 1 Pushing movement that is best for you: Pulling: 4-8 …
Tag Archives: Kipping Pull-Ups
Wednesday 07.17.24
Warm-Up A) 1 Round: 400m Row 20m High Knees 20m Butt Kickers 20 Wall Balls 400m Row B) 3 Rounds: 8 Ring Rows 8 Lunges 8 Ball Slams Strength Back Squat 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 Then 1 more set …
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 …
Tuesday 07.02.24
Warm-Up A) 2 Rounds: 15m High Knees 15n Butt Kickers 15m Bear Crawl 150m Run B) 3 Rounds: 12 Russian Kettlebell Swings 6 Knee Raises 3 Burpee Pull-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 Strength Tip Objective: build to an …
Sunday 06.30.24
Warm-Up A) 2 Rounds: 15m High Knees 15m Butt Kickers 200m Run B) 3 Rounds: 5 Dumbbell Deadlifts 5 Dumbbell Power Cleans 10 Ball Slams 10 Ring Rows Workout With a Partner complete the following: 800m Run 12 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats Then, 400M Run 6 Rounds: 5 Power Cleans, 135#/95# …
Wednesday 06.19.24
Warm-Up A) 400m Run Then, 3 rounds of: 5 Ring Rows 5 Strict Press 5 Knee Raises Then, 400m Run B) 1 round: 5 Press 5 Push Press 10 Cal Row Strength Push Press 5 reps @ RPE7 5 reps @ RPE8 x 2 sets 5 reps @ RPE9 x 2 sets Strength Tip Objective: …
Tuesday 06.18.24
Warm-Up A) 1 Round: 2min Row 30 sec Rest 1:30 min Row 30 sec Rest 1 min Row 30 sec Rest 30 sec Row B) 3 Rounds: 3 Pull-Ups 6 Dumbbell Deadlifts 8 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×3 sets Strength Tip …
Monday 06.17.24
Warm-Up A) 2 Rounds: 4 Windmills, Each side 8 Dumbbell Snatches 12 Ball Slams B) 3 Rounds, with an empty barbell: 1 Snatch High Pull, above the knee 2 Muscle Snatches, above the knee 3 Power Snatches, above the knee 4 Overhead Squats Strength Snatch 2 @ RPE6 2 @ RPE7x2 sets 2 @ RPE8x3 …
Monday 06.10.24
Warm-Up A) 1 Round: 400m Run 400m Row 200m Run 200m Row B) 3 Rounds: 2 Pull-Ups 4 Push-Ups 8 Air Squats 12 Step-Ups, on a box Strength Back Squat 8 @ RPE 6 8 @ RPE 7 8 @ RPE 8×2 sets Strength Tip Objective: build to an RPE of 8 for 2 sets …
Saturday 06.01.24
Warm-Up A) 4 Rounds of: 200m Row Rest 30 seconds B) 20-16-12-8 Abmat Sit-Up 10-8-6-4 Step-Ups Strength Weighted Pull-Ups 1×5 Repetitions @ RPE 7 1×5 Repetitions @ RPE 8 1×5 Repetitions @ RPE 9 Strict Pull Ups 1×8 Repetitions @ RPE 7 1×8 Repetitions @ RPE 8 1×8 Repetitions @ RPE 9 Strength Tip Objective: …
Monday 05.27.24
Warm-Up A) 2 Rounds: 10m High Knees 10m Butt Kickers 10m Broad Jumps 200m Run B) 3 Rounds: 6 Wall Balls 6 Ring Rows 6 Tempo Push-Ups 12 Sit-Ups Workout “Murph” For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of …