Pull-ups

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups

5 min Warm-up

  • Shoulder

Strength

15 min Alt EMOM

  • 8 – 10 Pull-ups
  • Rest
  • 8 – 10 Hand Stand Push-ups

Conditioning

For Time (20min Cap)

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

  • 400m Run
  • 30 Wall Balls (20/14)
  • 10 Burpees

21 – 15 – 9

  • Assault Bike
  • KB Swings (53/35)

Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups

Tabata Warm-up

  • L-Sits
  • Kick-ups
  • Hollow-Bodies
  • Planks

Skill Development

8 Min EMOM

  • Handstand Practice

Strength

30 min AMRAP

  • Row (Max Distance at Recovery Pace)
  • 10 Pull-ups every 1k

8 min Warm-up

2 rounds Squat Therapy

  • Ankle Mobility

Strength

20 min E2MOM

  • 3 – 5 Back Squats (increase weight each round)
  • 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

  • 5 pull-ups
  • 10 Hand Stand Shoulder Taps
  • 10 Weighted Lunges (2 x 35kb / 25kb)

Alt Tabata Warm-up

  • Hollow Bodies on the bar
  • Handstand Kickup and Hold

Strength

20 min ALT EMOM

  • 8 pull-ups
  • 8 toes-to-bar
  • 8 Handstand push-ups
  • 8 Dips

Conditioning

12-min AMRAP

  • 5 GHD Sit-ups
  • 7 burpee over the ball
  • 100ft 80lb Bear Hug Ball Carry

If you are waiting for GHDs – Hold a High Plank

Warm-up

2 Rounds 4-min (20/10) Tabata

  • Front Scale Left Leg
  • Front Scale Right Leg
  • Back Scale Left Leg
  • Back Scale Right leg
  • Handstand Kick-up and Hold
  • High Plank
  • Low Plank
  • Handstand Kick-up and Hold

Strength

16 min (30s work, 30s rest)

  • Max Strict Pull-ups in 30 seconds
  • Max L-Sit Hold
  • Max Wall Walk
  • Max Sled Pull (at least body weight)

Conditioning

10 Rounds

  • 20 / 16 cal Row
  • 25m Ball Carry (80lb / 50lb)

Strength

5-min EMOM

  • 2-3 Strict Chest to Bar Pull-Ups
  • Warm Up Clean and Jerk.

7-min EMOM

  • 1 Heavy Clean and Jerk

7 min E30S

  • 1 Heavy Clean and Jerk @ 70-80% of First Set

Conditioning

5 Rounds

  • 25 Cal Assault Bike
  • 15 Hang Clean and Jerks
Tags:

Strength

3 rounds

  • 7 Push-up Complex2 Strict Pull-ups
    • 1 Decline Push-up + 1 Pike Push-up
  • 8 Snatch Lunge ( 4 each arm 25lb KB)
  • 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

  • Power Clean (135/95)
  • Bench Press (135/95)

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

7 min Amrap

  • 25m Overhead Ball Carry (80/50)
  • 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

  • 1000m Row
  • 50 thrusters (45/35)
  • 30 Pull-ups

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist