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Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.
Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**
* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups
Teams of 2:
2 rounds for time:
20 Ring Muscle Up/Burpee Chest to Bar Pull UP
40 Power Clean (155/105)(115/75)
60 Box Jumps (24/20″)
80/65 Calorie Row
Partner 1 works while Partner 2 rests. Split work as needed and in orders as written.
WOD: Saturday, December 17, 2022: Partner Workout Pull Ups, Box Jumps, Row, Power Cleans Read More »
Workout: Cindy Rella
A new Benchmark workout with a play on traditional Cindy!
AMRAP 6 Min:
3 Strict Pull Up
6 Feet Elevated Plate Push Up
9 Plate Front Squats
Rest :90
AMRAP 7 Min:
4 Chest to Bar Pull UP
8 Hand Release Push Ups
12 Jumping Air Squats
Rest :90
AMRAP 8 MIN:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD: Wednesday July 27, 2022: Cindy Rella Pull Up/Push Up/Squat Read More »
Today’s Murph Prep WOD:
Run 800 Meters
15 Rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
Run 800 Meters
OR, try 7 rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
Sunday, May 22, 2022: Murph Prep Read More »
STRENGTH
1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Add weight if needed
– Bodyweight
– Partner Assisted
1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
– One DB weight across all sets.
METCON
For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)
Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)
20:00 Time Cap
EXTRA CREDIT
Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.
WOD: Pull Ups, Tricep Extensions, Row, Push Ups, Sit Ups, Kettlebell Swings Read More »
STRENGTH
1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip
2) Warm-up Strict Pull-ups
METCON
3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
200 M Run
15:00 Time Cap
EXTRA CREDIT
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.
WOD: Bench Press, Pull Ups, Burpee Box Jumps, Running Read More »
METCON
10 RFT:
5 Strict Pull-ups (change grip every 2 sets i.e. pull-up, Chin-up, wide, medium and close grips)
10 Bar Dips
15 Barbell Rows (95, 65)
Rest 60s
21:00 Cap
Rx+:(Ring Dips) (135, 95)
Then,
Rest 5:00 and complete
5 Rounds, not for time:
20 Banded Pull-aparts (underhand grip)
20 Banded OH Triceps Extensions
20 Banded Pulldown Abs
10:00 Cap
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing
WOD: Pull Ups, Bar Dips, Barbell Rows, Resistance Training Read More »
STRENGTH
Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.– Perform all sets with one weight or Bodyweight
.– Use ”Fatgripz” if possible
METCON With 10 Minutes on the clock:Row 1k. With the remaining time: AMRAP:20 Barbell Rows (95, 65)10 Push Press (95, 65)
EXTRA CREDIT Barbell Curls: 3 x 10. Rest 60s.
Pull Ups, Rowing, Barbell Rows, Push Press, Barbell Curls Read More »
1) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.– reset on each rep.2) Metcon Warm-up– Strict C2B + Step-upsMETCON 4 Rounds of:8/5 Strict C2B Pull-ups20 single KB Alt. Step-ups (24,16) (20”, 15”) (Total Reps)15 burpeesRest 1:125:00 Time CapEXTRA CREDIT Banded Back Complex:50 Pulldowns50 Banded Facepull-aparts50 Banded pull-aparts (supinated grip)*Goal to do all 150 reps with minimal rest
Push Jerk, Pull Ups, Step Ups, Burpees Read More »
STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s.– reset on each rep.METCONEMOM 16:Minute 1: 8/5 Strict Pull-ups Rx+:(10/8 Strict Pull-ups)(alternate between pronated and supinated grips)Minute 2: 10 DB Rollback Triceps Extensions (on floor)Minute 3: 20 DB Renegade Rows (same weight as Triceps)Minute 4: 100 Ft. Single Arm Farmer Carry (50 ft. each, AHAP)EXTRA CREDIT Banded Triceps Complex:50 Pushdowns50 Supinated Grip Pushdowns50 Banded OH Triceps*Goal to do all 150 reps with minimal rest
Push Jerk, Pull Ups, Tricep Extensions, Renegade Rows, Farmer Carry Read More »
