2013 06 14
Tag Archives: Pull-ups
Warm up Mobility coaches Choice Tabata Air Squats 8x20 secs on 10 sec rest Kipping Practice Training: Partner WOD 1 4 Mins Max Pullups 1 Min rest 4 mins Max Push ups 1 min rest 4 Mins Max Meters Ski One partner works at a time. Count total…
Saturday’s WOD “FRAN” 5/11/2013
Warm up 400 meter run with med ball mobility Coaches choice Prep work Thruster Strength Thrusters 3-3-3-3-3 Build up to a heavy set of 3 Training Bench Mark "FRAN" Rep scheme 21-15-9 Thrusters 95/65 LBS Pull-ups -10 Minute time cap- This is a bench mark workout.…
2013 05 10
STRENGTH Workout of the Day A) Every minute on the minute for 10 minutes complete: 3 High Bar Back Squats (65% 1-RM) 6 Burpees B) Complete 5 rounds of: 5 Deadlifts 5 Barbell Rows 5 Hang Cleans 5 Push Presses 5 Front Squats 10 Pull Ups…
2013 04 29
Workout of the Day A) Five Sets of: High Bar Back Squat x 5 reps Rest 60 second Front Leaning Rest on Rings x 90 seconds Rest 2 minutes B) In one minute complete 3 Deadlifts (75% 1-RM) and in the remaining time complete max effort pull…
2013 04 28
27 April 2013 – STRENGTH – Floor Press 1’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1's week) @22X1 [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2013 04 26
Workout of the Day A) Every minute on the minute for 8 minutes 3 Thrusters 6 Burpees B) "Jackie" 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
2013 04 20
20 April 2013 – STRENGTH – Squat 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Squat (1's week) Set 1 - 40% x 5 Reps Set 2 - 50% x 5 Set 3 - 60% x 3 Set 4 - 75% x 5 Set 5 - 85% x 3 Set 6 - 95% x…
2013 04 19
18 April 2013 – STRENGTH – Floor Press 3’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (3's week) @22X1 [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max,…
2013 04 17
Workout of the Day A) Five Sets of: Power Cleans x 1.1.1 (rest 10 seconds in between singles) B) For time: 12-9-6-3 reps of Deadlift (75% of 1RM) Box Jump (24"/20") Chest-to-Bar Pull-Ups
2013 04 15
Workout of the Day A) In 10 minutes complete as many rounds and reps as possible of: 200m Run 15 Pull-ups Rest 5 min B) In 10 minutes complete as many rounds and reps as possible of: 250m Row 20 Burpees Rest 5 min …
2013 04 10