Warm-Up 2 Rounds: 200m Run 200m Row 10 Hand Release Push-Ups 10 Ring Rows 10 Knee Raises Strength Bench Press 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 x 3 Objective: Build to an RPE of 8 for 5 repetitions in the Bench Press for 3 sets. In …
Tag Archives: Pull-Up
Saturday 01.16.21
Warm-Up Every 3 Minutes x 3 200m Run Then, With an Empty Barbell: 3 Snatch High Pull – Above the Knee 3 Muscle Snatches – Above the Knee 3 Overhead Squats Strength 3 Sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats All sets completed at an RPE 7 Strength Tip Snatch High …
Beast 12
For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)
Fran
21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups “Heavy Fran” is a variant of “Fran,” with weights of 135 lbs/95 lbs for the Thrusters and weighted pull-ups at 45 lbs/30 lbs.
Lift Up Luke
As Many Reps as Possible (AMRAP) in 5 minutes 4 Power Cleans (155/105 lbs) 24 Double Unders 10 Pull-Ups
Cindy
As Many Rounds as Possible (AMRAP) in 20 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats Similar to “Mary” (scaled up version) and “Chelsea“