Tag Archives: Pull-ups

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.

Tuesday – 082917

Valentz a.k.a. snappy_patchy is still on point with that camera. Big Mike knocking out dubs no problem even with lifters on.

EMOM
12 min EMOM
Odd min- AMRAP ring dips
Even min- 5 box jumps (push height)

Score is total ring dips

If you can’t do ring dips, you will establish a walk out distance with a plate under your feet doing ring push-ups.  That way you walk the rings out the same distance every round.  Those box jumps should be higher than box jumps you do in a workout.

Workout of the Day
100 double under buy in
Then
25-20-15-10-5
Pullups
Power snatch (75/53)
*20 min cap

Post your scores to the Whiteboard.

Friday – 082517

Kaz trying to survive Monday’s workout.

“Assault Bike Friday”

Inspired by Ben Bergeron’s Competitor’s Training:

In 4 minutes
15-12-9
Wall balls (20/14)
CTB PU
Then assault bike cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Toes to bar
Then row cals in remaining time
*Rest 4 minutes

then

In 4 minutes
15-12-9
Wall balls
Pullups
Then assault bike cals in remaining time
Score is total calories

SCALE SCALE SCALE to leave yourself at least some time on the Assault Bikes.  Each workout needs to move fast and you should be very uncomfortable from the very start.  The 15-12-9 task should take you no longer than 2 minutes with each workout.

Post your scores to the Whiteboard.

Friday – 081117

Cody is kicking ass at life right now! Get’s the gym every day at 6 a.m. to workout, is a new dad, and got his first bar muscle-up Sunday during open gym! Keep up the solid work Cody.

Warm-up/Injury Prevention
Practice running in jump rope for 3 minutes, then
3 rounds for quality:
12 ring rows (1 second hold at top)
8 single arm “W’s” into press with a band
8 pull-up retractions

Perform a 2 minute “Lunging Archer” stretch on each side.

Workout of the Day
3 rounds for time:
10 burpee box jump overs (24/20)
20 kettlebell single arm shoulder to overhead (70/53)
30 pull-ups
400 meter run

The KB STO is total, so 10 reps on each arm.  This workout is capped at 25 minutes unless you get to the run!

Post your scores to the Whiteboard.