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Tag → Pullups

Friday 08/30/13 Posted by admin on August 29, 2013 • No comments

Happy Birthday Hector E. and Scott C.!

A. Warmup:
800m Run
-mobility work on hips and shoulders
3 rounds (10:00 cap)
10 KB swings (lighter than normal)
10 Pistols (5 each leg)
5 Strict Pullups
5 Strict Ring Dips

B. “Fran”
21-15-9
Thrusters, 95m/65w
Pullups

*7:00 cut-off
*compare to 1/21/13

 

Friday 07/26/13 Posted by admin on July 25, 2013 • No comments

A. Back Squat 20RM
-add 5-10lbs if you did not fail last week (7/19)
-use same weight as last week if you failed to hit 20 reps

B. Press 3 reps x 5 sets
-add 5lbs from 7/19 (Press 5×5)

C. For time:
5-4-3-2-1 MU’s (ring or bar)
200m run after each set
*Subs:
1. 2-2-2-2-2 MU’s
2. 10-8-6-4-2 CTB Pullups or kipping pullups
3. 10-10-10-10-10 Ring Rows

Thursday 07/18/13 Posted by admin on July 17, 2013 • No comments

A. Every :30 for 10:00
5 KB snatch (R) in the first :30
5 KB snatch (L) in the second :30
*AHAP w/ proper form. KEEP YOUR ELBOW SAFE!

B. “Helen”
3 rounds for time of:
400m run
21 KB Swings, 53M/35W
12 Pullups
*Compare to 3/13/13

-or-

“Heavy Helen”
3 rounds for time of:
400m run
21 KB swings, 70M/53W
12 CTB Pullups

Friday 07/12/13 Posted by admin on July 11, 2013 • No comments

Happy Birthday Brad W.!

A. Overhead Squat
-3 attempts at BW x 15 reps, rest as needed
*Scaling: 85% of BW, 75% of BW, 65% of BW, 55% of BW, use a lower weight if necessary.

B. Every 2:00 for 10:00
10 Deadlifts @ 50% of DL 1RM
10 HSPU’s
*scale HSPU’s as necessary

C. Max rep strict pullup, rest as needed
then, Max rep strict chinup

Brad's fundamentals! 8-2011!

Sunday 06/23/13 Posted by admin on June 22, 2013 • No comments

Happy birthday Brian B!

A. AMRAP in 5:00
Turkish Get-ups
*Use a weight that allows quality reps. Focus on smooth transitions and not overall reps

B. 3 rounds for time of:
500m row
20 Pullups
30 Box Jumps

*Games standards on box jumps. If you cannot rebound 30 times fresh, STEP DOWN.

 

Wednesday 9/21/11 Posted by admin on September 20, 2011 • 3 Comments

10:00 Handstand Walk

Snatch Skillz and Drillz
-We will be working on snatch singles, full squat

then,

“Team Angie”

In teams of 2 complete:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Post times to comments

Pete in the shadows

Monday 9/19/11 Posted by admin on September 18, 2011 • 8 Comments

A. Push Press, 2 sets of 5 reps, 1 set max rep
+5 lbs from last workout

B. Front Squat, 2 sets 5 reps, 1 set max rep
+5lbs from last workout

C. AMRAP in 4:00 of:
Thrusters, 95M/65W
-each rest equals 5 pullups, total due at the end of the 4:00