Posts tagged with ‘pull-ups’

  • WOD Blog | Workout of the day

    FRIDAY 07-09-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Barbell Z-press

    7 x 7 (across, all heavy)

    B. CONDITIONING

    5 rounds for time:

    400m run
    9 thrusters, 35/20
    12 slam balls

    LEVEL 2

    A. STRENGTH

    Barbell Z-press

    7 x 7 (across, all heavy)

    5 rounds for time:

    400m run
    12 thrusters, 61/43
    9 C2B pull-ups

  • WOD Blog | Workout of the day

    WEDNESDAY 29-08-2018

    - by Admin

    HAPPY BIRTHDAY TO ART DE LACERDA!

    LEVEL 1

    A. STRENGTH CONDITIONING

    7 giant sets of:
    5 deadlifts, build to your heaviest 5
    8-12 pull-ups
    Max pike push-ups
    10 DB sit-ups

    *Rest as needed between sets

    LEVEL 2

    A. STRENGTH CONDITIONING

    7 giant sets of:
    2 deadlifts, build to your heaviest 2
    5-8 strict C2B pull-ups
    Max strict tempo HSPU (3012)
    10 GHD sit-ups

    *Rest as needed between sets

  • WOD Blog | Workout of the day

    MONDAY 27-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    Handstand progressions
    Spend 10 minutes working on HS and HSPU progressions

    B. CONDITIONING

    AMRAP 15:
    10 burpees + 10 ball slams
    15 DB push press
    200m run

    LEVEL 2

    A. GYMNASTICS SKILL

    EMOM 10:
    Even: 1-3 strict muscle-up
    Odd: Figure 8 HS walk (keep it to a small course so you have 20-30 sec rest each round)

    B. CONDITIONING

    AMRAP 15:
    10 burpee pull-ups
    15 push press, 35/20
    400m run

  • WOD Blog | Workout of the day

    TUESDAY 21-08-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    8-12 strict pull-ups

    B. MIDLINE

    Tuck up to inverted hang
    5 x 3
    Tuck up to inverted hang, hold for 2 sec and return to start. Repeat for a total of
    3 reps.

    *Row/bike/ski while resting

    LEVEL 2

    A. STRENGTH

    Deadlift
    5 x 5
    Build to your heaviest quality 5 for the day. All reps must have a controlled
    descent and a reset on the ground

    – Superset with:

    5-8 Strict C2B pull-ups

    B. MIDLINE

    Back lever
    8 x 3
    Descend as low as you can while maintaining an open hip, return to inverted hang and repeat 3 times

    *Row/bike/ski while resting

  • WOD Blog | Workout of the day

    FRIDAY 10-08-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 8:
    Even: 5 strict pull-ups
    Odd: 30 sec bent leg L-sit

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    15 box jumps, 24/20″
    15 American swings, 20/12kg

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    1-2 strict muscle-ups
    Straight into 1-2 strict dips
    Straight into a 20 sec ring L-sit
    Every 90 sec x 5 sets

    B. CONDITIONING

    Every 2 min x 5 rounds (10 minutes):
    21 box jumps, 24/20″
    12 Dbl KB snatch, 16/12kg