Tag Archives: Pull-ups

Monday – 120517

Welcome back Rian!

EMOM
20 min EMOM
1st- AMRAP HSPU
2nd- double unders (pick an amount)
3rd- 15 GHDs
4th- rest

*score is total HSPU
*scale to strict B.B. press
*scale GHD sit-ups accordingly, ask your coach if you are not sure.

Workout of the Day
Death by. . .pull-ups.

*take care of your hands and bring hand protection
*sub elevated ring rows or ring rows
*if you are very good at pull-ups, perform chest-to-bar in order to control the volume and save your hands.

Post your scores to the Whiteboard.

Tuesday -112117

Andrew is using heavier and heavier weights for his workouts each week!

Strength
Overhead Squat
Find your 5 rep max.
This will be done with a 5 second pause!

Workout of the Day
8 rounds for time
10 pullups
15 pushups
20/16 cal row

Post your scores to the Whiteboard.

Friday – 111017

So glad to have Rick back! And I’m sure Rick has missed the Assault Bikes the most.

Warm-up
3 Rds
10 RDLs
10 pullup retractions
30 sec jump rope

You choose the weight on the RDL’s. Focus on the stretch rather than the weight.

Workout of the Day
“Roy”
5 rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post your scores to the Whiteboard.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Friday – 101317

Erin doing a great exercise to get better at ring dips.

Gymnastics EMOM
16 min EMOM
Odd min- AMRAP ring dips
Even min- 2 box jumps (push height)
*Scale to ring pushups

Workout of the Day
16 min AMRAP
8 pullups
16 standing OH plate lunge (45/25)
40 double unders

Post your scores to the Whiteboard.

Monday – 090417

Remember, only one class today, 9:30.  That being said, there is open gym from 9:30 to about 2:00.  Enjoy your Labor Day!

Workout of the Day
“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Post your scores to the Whiteboard.