pull-ups's tag archives

06.25.14

Warm-up 1) 5 rds, even: 200 meter run/ odd: 15 Kettelbell swings(53/35) 2) Mobility as needed Gymnastics 3) Push B Barbell 4) Back squat week 5/ day 2, [5 x 7@ 75% + 30 pound increase from Week 3] Conditioning 5) Perform complex at each weight for the required reps (1 Power clean/ 1 hang squat clean/ 1 Shoulder to overhead)  For time: 25 lateral Bar burpees 9(165/105) 500 meter run 7(205/125) 500 meter run 5(235/155) 25 Pull-ups    

06.17.14

Warm-up 1) 2 rds, Row 500/ run 400 2) Mobility as needed Gymnastics 3) Push A Barbell 4) 3 attempts to find heaviest Power snatch 5) 3 attempts to find heaviest Hang power clean and jerk Conditioning 6) For time: 21-15-9 Power clean (115/85) Pull-up  9-15-21 KBS(53/35) Burpee (8 minute Strict cap)

05.27.14

Warm-up 1) 1K jog 2) Mobility as needed Gymnastics 3) Pull A  Barbell 4) Back Squat Week 1/ Day 2 3 x 8 @ 65% 1 x 5 @ 70% 2 x 2 @ 75% 1 x 1 @80% Smolov Program Link Smolov spread sheet  Conditioning 5) For time: 20 Pull-ups 30 Kettlebell swings (53/35) 40 Burpees facing kettle-bell 30 Kettlebell swings 20 Pull-ups

05.17.14

Warm-up a) 5 minute jog b) Mobility for squat Barbell 1) Back Squat 3-3-3-3-3+ (70-70-70-80-90%) Conditioning 2) Class Team WOD at 11am Join us for our 6 year anniversary festivities today from 12pm-? and later tonight at Lucali with an option for Purdy Lounge after hours.  

04.04.14

Warm-up 1) 3-6-9-12 Kettle-bell swing/Kettle-bell goblet squat/ Kettle-bell snatch Barbell 2) Snatch to heavy (not maximal) 3) CNJ to heavy (not maximal) Conditioning 4) For time: 800 meter run 30 Power snatch (115/75) 30 C2B Pull-ups 800 meter run

01.26.14

Warm-up 1) 30-50 Dubs EMOM x 5 2) DB snatch to max, then perform 5 heavy singles/ arm at lower weight Barbell 3) Clean and Jerk to max, Start at (135/95) and add 10lbs every 90 seconds. Add 5lbs once you reach 85%. Only 2 misses allowed. Must make each load prior to moving forward.  Yard work 4) Superset 3 rds, 10 DB bench/ max Ring dips/ 10 DB row/ max strict chin-up, rest after each set 5) Superset 3 rds, 10 DB Hammer curl/ 10 DB Tricep Overhead DB tricep extension, rest after e...

01.03.13

Warm-up 1) Mobility for Lifts 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up 3) Snatch to max Start at (95/65) and add 5lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 4) CNJ to max Start at (135/95) and add 10lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward 5) Front squat 3-3-3-3-3 WOD 6) 5 rds each Even: 15 Wallbal(20/14-10')/ 12 Power clean (100/70) Odd: 12 Burpee/ 7 C2B pull-...

12.31.13

Warm-up 1) 500 row, 3 rds 10 GHD sit-up/ 10 GHD hip extension 2) Movement prep for muscle-up 3) Muscle-up EMOM x 10 (Maintain some rest during each minute) Barbell 4) 3 Position Power Snatch 65% EMOM x 10 (Mid thigh/ Below knee/ Floor)  5) Week 3/6 Hang clean (anyway) 20 rep max 6) Back squat-Add 5 lbs to your max from last week if all lifts where made.  65%x6, 70%x5 , 75%x4, 80%x3 , 85%x2, 90%x1 WOD 7) 7 rds for time 7 Front squat (165/108) 7 C2B Pull-up

12.01.13

Warm-up 1) KB ladder, 2 Goblet squat/ 2 Swing/ 2 KB snatches per/arm, rest 30 seconds after each rd. Work up 2,4,6,8,10. Perform each set UB 2) Snatch to heavy  3) Snatch push press 5-5-3-3-1-1 4) Back squat 5-5-5 (to 5 rep max) 5) WOD 1 K Row buy-in 2 rds 25 BB Thrusters (45/33) 15 pull-ups

11.17.13

Warm-up 1) Rest the balance of the minute after each exercise is completed. 15 Cal row/ 20 Push-up/ 25 Box jump/ 30 Air squat/ 35 Dubs/ 400 run to finish Barbell 2) Clean and jerk to 80% then drop load to 60% and work back up to max( Only 3 misses allowed!!!) WOD 1 3) 5 Minute AMRAP(re-run) Max reps CNJ(135/95) in 5 minutes, leave just enough time to run 400 meters before the time is up. No reps allowed after run. If you dont finish run in 5 minutes reps dont count. WOD 2 4) "...