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Posts Tagged ‘Kipping Pull-Ups’

Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

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Monday 03.04.19

Warm-Up

A) Every Minute on the Minutes x 8 min:

Minute 1:

5 Push-Ups
10 Sit-Ups

Minute 2:

40sec Plank Hold on elbows

Minute 3:

Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, with an empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the Pull-Ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to Chest-to-Bar, or scale even further to Bar Muscle-Ups for unbroken sets. Last week of strict movements.

Workout

“EMOMONDAY”

Every Minute on the Minute for 6 Rounds:

5 Pull-Ups
5 Burpees
10 Wall Balls, 20#/14#

Then,
Every Minute on the Minute for 6 Rounds:

15/12 Calorie Row

Workout Tip

Scale movements as needed in order to have 15sec of rest each round.

Continue ReadingNo Comments

Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Sunday 02.24.19

Warm-Up

A) 2 Rounds:

20m High Knee
20m Lunge
200m Run

B)3 Rounds:

6 Push-Ups
12 Empty Bar Muscle Snatches
18 Wall Balls

Workout

“10 To 6”

With a 10 minute clock:

Run 1 mile

As many Rounds of:

5 Deadlifts, 225#/135#
10 Hand Release Push-Ups

– Rest 2 minutes

With an 8-minute clock:

Run 800m

As many Rounds of:

5 Clean and Jerks 135#/95#
10 Back Squats, 135#/95#

– Rest 2 minutes

With a 6 minute clock:

Run 400m

As many Rounds of:

5 Power Snatches, 75#/55#
10 Pull-Ups

Workout Tip

Deadlift: you should be able to perform each round unbroken. Scale load accordingly.

Push-Up: you should be able to perform each round of 10 repetitions in no more than two sets.

Clean and Jerk: complete each set in no more than 2 sets. Weight should be moderate to light.

Back Squats: complete all 10 repetitions in 1 set at the most.

Power Snatches: complete all sets unbroken.

Pull-Ups: should be scaled to 2 sets or less each round.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Wednesday 02.20.19

Warm-Up

A) 2 Rounds:

10 Step-Ups, to a box
5 Box Jumps
10 Push-Ups
5 Strict Pull-Ups

B) 3 Rounds:

4 Strict Dumbbell Press
8 Calorie Row
12 Dumbbell Snatch

Strength

Superset A and B then rest 3 minutes.

A.
Strict Handstand Push-Ups
5 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
5 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict Handstand Push-Ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar Muscle-Ups for unbroken sets.

Workout

Capacity

15-12-9-6-3 For Time:

Bar Dips
Burpees
Box Jumps 24″/20″

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “90 or less each round. unbroken each round.
Box Jumps: you should choose a height that you feel comfortable jumping to.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

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Tuesday 02.12.19

Warm-Up

A) 2 Rounds:

10m High Knees
10m Butt Kickers
10m Bear Crawl
200m Jog

B) 2 Rounds:

10 Ring Rows
20 Double-Unders
30m Farmers Carry

Strength

Superset A and B then rest 3 minutes:

A.
Strict Handstand Push-Ups
4 sets x 4 reps

B.
Kipping Unbroken Pull-Ups
8 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

For Time:

10-8-6-4-2
Ring Dips

Alternate With:

20-16-12-8-4
Dumbbell Snatches. 50#/35#

200m Run After Every Round

Workout Tip

Run: you should complete each 200M run in 1 minutes or less, scale the distance as needed.
Dips: you should work on completing all repetitions in “60 or less each round. unbroken each round.
Dumbbell Snatches: alternate every repetition.

Continue ReadingNo Comments

Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

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Sunday 02.10.19

Warm-Up

A) 3 Rounds:

5 Burpees
10 Pull-Ups
10 Press, with an empty bar
20 Sit-Ups

B) 3 Rounds:

1min Calorie Bike at a 7/10 effort
10 Kettlebell Swings, 35#, 26#
100m Jog

Workout

“FOR THE 6”

6 Minute AMRAP:

10 Burpees Over The Bar
10 GHD Sit-Ups

– 2 Minute Rest

6 Minute AMRAP:

10 Hang Power Cleans 135#/95#
10 Box Jumps 24in/20in

– 2 Minute Rest

6 Minute AMRAP:

10 Front Squats 135#/95#
10 Shoulder-to-Overhead 135#/95#

– 2 Minute Rest

6 Minute AMRAP:

10 Cal Row
10 Kettlebell Swings, 53#/35#

– 2 Minute Rest

Workout Tip

Toes-to-Bar: you should complete all repetitions in 2 sets or less, scale to Knees to Elbow if needed.

Hang Power Clean: you should complete all repetitions in 2 sets or less, scale load as needed.

Box Jumps: you may step up and step down.

Front Squats: you should use the same weight as the hang power cleans.

Shoulder-to-Overhead: you should complete all repetitions in 2 sets or less, scale load as needed.

Cal Row: this station should not take more than 40 seconds to complete.

Kettlebell Swings: should be unbroken!

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Friday 02.08.19

Warm-Up

A) 3 Rounds:

150m Row
10 Step-Ups, on a high box
15 Ring Rows

B) 2 Rounds:

10 Push Press, with dumbbells
10 Dumbbell Snatches
200m Run

Strength

Superset A and B then rest 3 minutes:

A. Strict Handstand Push-Ups
4 sets x 4 reps

B. Kipping Unbroken Pull-Ups
4 sets x 8 reps

Strength Tip

You will be supersetting the movements. 4 repetitions of strict handstand push-ups. If the repetitions assigned are too much, scale to a rep range that you can complete in 2 sets, or perform a scaled version of the movement. For the pull-ups, you want to stick with a rep range that you can complete in unbroken sets, if pull-ups are your jam, scale to chest-to-bar, or scale even further to Bar muscle-ups for unbroken sets.

Workout

Capacity

3 Rounds, 4 min each:

400m Run

Then:

AMRAP
8 Kettlebell Swings, 53#/35#
4 High Box Jumps, 30″/24
2 Minute Rest

Workout Tip

Run: you should complete each 400M run in 2 minutes or less, scale the distance as needed.
Kettlebell Swings: you should work on completing all repetitions unbroken each round.
Box Jump: take your time with each rep, no-hit shins.

Continue ReadingNo Comments