Warm-Up 3 Rounds: 200m Run 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Cleans 5 Front Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex 2 Power Cleans + 2 Front Squats. Strength Tip Power …
Tag Archives: Strict Pull-Up
Wednesday 08.10.22
Warm-Up 3 Rounds: 20 Double Unders 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Snatches 5 Overhead Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex. 2 Power Snatches + 2 Overhead Squats. Strength Tip …
Thursday 08.04.22
Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups 200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Monday 08.08.22
Warm-Up 7 Minutes of Movement 30 Jumping Jacks 15 Empty Bar Strict Press 15 Ring Rows 15 Knee Raises Strength Superset A and B, then Rest 3 Minutes. A. Strict Press 1 @ RPE 6 1 @ RPE 7 1 @RPE 8 1 @ RPE 9 x 1 B. Strict or Weighted Pull-Ups 1 @ …
Tuesday 08.02.22
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) …
Sunday 08.07.22
Warm-Up 3 Rounds: 200m Run 4 Strict Pull-Ups 8 Wall Balls 16 Walking Lunges Then, with an Empty Bar… 2 Rounds: 5 Hang Power Cleans 5 Front Squats 5 Strict Press Strength Build to one heavy set at an RPE 8 of the following complex 2 Power Cleans + 2 Front Squats. Strength Tip Power …
Monday 08.01.22
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups 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 …
Thursday 08.04.22
Warm-Up 7 Minutes of Movement 10 Dumbbell Strict Press 10 Ring Rows 10 Step-Ups 200m Run Strength Superset A and B, then rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or Weighted Pull-Ups 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8 …
Friday 07.29.22
Warm-Up 1 Round: 400m Run Then, 16 Calorie on the Row 16 Dumbbell Snatches 16 Ring Rows 16 Box Step-Ups 16 Ring Rows 16 Dumbbell Strict Press 16 Calorie Row Strength Superset A and B, then Rest 3 minutes. A. Strict Press 3@ RPE6 3@ RPE 7 3 @RPE 8 x 3 B. Strict or …
Tuesday 08.02.22
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) …
Monday 08.01.22
Warm-Up 2 Rounds: 200m Run 20 Ring Rows 10 Hand Release Push-Ups 20 Russian Swings 10 Strict Pull-Ups 20 Sit-Ups 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 …
Saturday 07.23.22
Warm-Up 400m Run Then, 4 Rounds: 9 Calorie Row 6 Wall Balls 3 Strict Pull-Ups Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A: Buy-In 400m Run 200m Farmers Walk Then. 5 Rounds : 20 Calorie Row 15 Wall Balls 10 Deadlifts, 185#/125# 5 Ring Muscle Ups …