Warm-Up A) 4 Rounds of: 250m Row Rest 30 seconds 15 Ball Slams Rest 30 seconds B) 20-15-10-5: Abmat Sit-Up 100m Run after every round of sit-ups Strength Weighted Pull-Ups 3 sets x 5 reps @ RPE 7 Strict Pull-Ups 3 sets x 8 reps @ RPE 7 Strength Tip Build to an RPE of …
Tag Archives: Kipping Pull-Ups
Thursday 05.16.24
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 …
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 …
Tuesday 05.07.24
Warm-Up A) 3 rounds: 30 Singles 200m Row 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold – 20 seconds rest 40 seconds Kettlebell Swings – 20 seconds rest 40 seconds Cal on Bike – 20 Rest Strength Deadlift 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 x 2 sets …
Friday 05.03.24
Warm-Up A) 1 Round: 500m Row Then 3 rounds of: 8 Tempo Ring Rows (3-0-3) 8 Tempo Strict Dumbbell Press (3-0-3) (3 seconds down, zero pause, 3 seconds up) B) 1 Round: 10 Sit-Ups 10 Lunges 10 Sit-Ups 10 Air Squats 10 Sit-Ups 10 Wall Balls Strength Weighted Pull-Ups 2 sets x 5 reps @ …
Tuesday 04.30.24
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Thursday 04.25.24
Warm-Up A) 1 Round: 16 Ball Slams 16 Step-Ups 16 Cal Row 12 Ball Slams 12 Step-Ups 12 Cal Row 8 Ball Slams 8 Step-Ups B) 2 Rounds: 12 Ring Rows 12 Push-Ups 24 Sit-Ups Strength Back Squat Heavy 4 Then 3 sets x 4 reps at 90% of heaviest 4 rep Objective: build to …
Sunday 04.21.24
Warm-Up 8 Minutes of Movement 200m Run 10 Calorie Bike 10 Calorie Row Workout Choose variation A for a workout with weights or B for bodyweight workout. Variation A: 5k Row for Time – Rest 5 Minutes Pick One Variation for a Test. 5 Minute Max Repetitions: Bar Muscle-Up Chest to Bar Pull-Up Strict Pull-Ups …
Wednesday 04.10.24
Warm-Up A) 4 Rounds: 250m Row 5 Kipping Pull Up 10 GHD Sit Up * Sub row with 200m run * Sub GHD with Sit-Up * Rest 60 sec between sections A and B B) 15-12-9: Hand Release Push-Up Wall Ball 20lb/14lb Strength Bench Press A) 3 sets x 5 reps @ 70% of 1 …
Wednesday 04.03.24
Warm-Up A) 400m Run Then, 3 rounds of: 10 Dumbbell Press 10 Walking Lunges 10 Burpees With no Push-Up B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 2×2 @ -8% of 2@ RPE …
Monday 04.01.24
Warm-Up A) 500m Row Then, 10 Air Squats 10 Ball Slams 10 Wall Balls 10 Back Extensions B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps …
Thursday 03.28.24
Warm-Up A) 2 Rounds: 15 Calorie Row 15m Bear Crawl 15 Dumbbell Press 15 Sit-Ups B) 3 Rounds: 4 Strict Press 8 Push Press 8 Kipping Pull-Ups Strength Push Jerk 2 @ RPE 6 2 @ RPE 7 2 @ RPE 8 2@ RPE 9 1×2 @ -8% of 2@ RPE 9 Strength Tip Objective: …