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 …
Tag Archives: Strict Pull-Up
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 …
Thursday 06.27.24
Warm-Up A) Tabata (20 seconds on/10 seconds off) x 3 rounds: Single-Unders Bar Hang Sit-Ups B) 2 Rounds: 3 Strict Pull-Ups 3 Push-Ups 6 Dumbbell Snatches L 6 Dumbbells Snatches, R Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting …
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 …
Thursday 06.13.24
Warm-Up A) 3 Rounds: 15m High Knees 15m Butt Kicker 200m Run B) 3 Rounds: 6 Front Squats, with an empty bar 6 Strict Press 3 Hang Squat Cleans 3 Strict Pull-Ups Strength Clean 2 @ RPE 6 2 @ RPE 7×2 sets 2 @ RPE 8×3 sets Strength Tip Objective: build to an RPE …
Wednesday 06.12.24
Warm-Up A) 2 Rounds: 12 Calorie Row/ Bike 12 Push-Ups 12 Ring Rows B) 3 Rounds: 16 Russian Swings 8 Strict Press, with an empty bar 4 Strict Pull-Ups Strength Superset A and B then rest 3 minutes: A. Strict Handstand Push-Ups 6-6-6-6-6 B. Bent-Over Row 12-12-12-12-12 Strength Tip You will be supersetting the movements …
Sunday 06.02.24
Warm-Up A) 2 Rounds: 12 Calorie Row 12 Lunges 12 Push-Ups 12 Ring Rows B) EMOM x 6 Odd Minutes: 8 Knee Raises 4 Burpees Even Minutes: 8 Push-Ups 4 Strict Pull-Ups Workout 8 Minute AMRAP: 10 Hand Release Push-Ups, RX+: 10 Bar Dips 10 Calorie Row Then, – 2:00 rest 8 Minute AMRAP: 1 …
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: …
Wednesday 05.22.24
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 …
Monday 05.20.24
Warm-Up 2 Rounds: 10M High Knees 10M Butt Kickers 10M Lunges 1 Minute Row B) 3 Rounds: 9 Wall Balls, 14#/10# 6 Strict Pull-Ups 9 Push Ups Strengths Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8×3 sets Objective: Build to an RPE of 8 for 3 sets of 3 repetitions with every …
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 …
Monday 05.13.24
Warm-Up A) 2 Rounds: 10 Wall Balls 10 Sit-Ups 10 Dumbbell Push Press B) 2 Rounds: 3 Strict Pull-Ups 10 cal Row 10 Ring Rows 10 cal Row 15 Air Squats 10 cal Row Strength Hang Clean Above The Knees + Hang Clean Below The Knee + Clean 1@ RPE 6 1@ RPE 7 1@ …