pull-ups's tag archives

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) "...

11.10.13

Warm-up 1) 2xME BMU or practice Barbell 2) Clean and jerk to 80% then drop load to 60% and work up to max (3 misses) Gymnastics 3) 5 Minute AMRAP Pull-ups Conditioning 4) 20 Burpee every min x 3 rds

11.04.13

These next 2 weeks will close out Phase 2. You should be done with the Hatch cycle by now. If not then continue with it until you are done. In an effort to build community do Wednesday's  Metcon with Class and on the same clock. The WODs will be beefed up a little bit for anyone that wants to push themselves a little more. Congrats to all those who PRed their Fran and Helen! Warm-up Movement prep for snatch Barbell   1) Work up to heavy snatch 2) Snatch 5x3 Conditioning 3) 2 Mile r...

10.29.13

Warm-up Movement prep for Clean and jerk Barbell complex 2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33) Barbell 3 TNG CNJ (50% of CNJ) EMOM x 10 Hatch squat (Week 10/ day 1) Conditioning 500row 50 Squats 40 Push-ups 30 Pull-ups 20 HSPU 10 Muscle-up/ C2B pull-up Skill Rope climbs- Practice speed of movement and making it up in 2-3 moves or less.  

08.28.13

Warm-up 1) 3 rds, 30 sec Ring support hold with turn-out/ 30 sec False grip hang with 90 degree elbow bend 2) 100 Dubs/ 50 Air squats/ 25 Push-ups/ 20 Pull-ups/ 15 HSPU/ 10 KB snatch-per arm(70/53)/ 5 Muscle-up , start at the top of every 2 minutes and rest the balance of the 2 minutes after each complete set. Move on to next exercise on the 2 minute mark mandatory. 3) Dynamic effort Deadlift 40%x3EMOMx10 You will need a power rack or some sort of rig to anchor bands with around 30lbs of t...