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GFY

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Pull Up Day 15
4-4-4-4-3

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 67.5%
#2: 3 reps @ 76.5%
#3: 1 rep @ 85.5%

Add 5 lbs to 1RM
Lift every 4 minutes
Max reps last set

WOD: Conditioning
In 7 minutes:
45/32 Cal Air Bike

On remaining time, complete max reps of Power Cleans (165/115#)

Fight Gone Bad

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Pull Up Day 14
4-4-4-3-3

Skill/Strength: Strength
Shoulder Press for load:
#1: 5 reps @ 67.5%
#2: 3 reps @ 76.5%
#3: 1 rep @ 85.5%

Add 5 lbs to 1RM
Lift every 4 minutes
Max reps last set

WOD: Conditioning
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Birthday WOD

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Pull-up Challenge Day 11
3-3-3-3-3

Skill/Strength: Strength
Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Set 3 should be around your current 5RM (if you have one).
Lift every 3 min

WOD: Conditioning
18 min AMRAP
8 Man Makers (35/20#)
13 Box Jumps (30/24″)
18 Lunges w/ dumbbells

From Hell… With Love

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Pull-up Challenge Day 10
3-3-3-3-2

Skill/Strength: Strength
Bench Press for load:
#1: 3 reps @ 63%
#2: 3 reps @ 72%
#3: 3 reps @ 81%

Add 5lbs to 1RM
Max reps last set
Lift every 4 minutes

WOD: Conditioning
3 RFT of:
12/10 Cal Air Bike
R2R Dumbbell Bear Crawls (50/35)
30 Air Squats

10 Min Cap

Finish: Midline
50 (4ct.) Flutter Kicks

Ad Nauseum

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Pull-up Challenge Day 9
3-3-3-2-2

Skill/Strength: Strength
Deadlift for load:
#1: 3 reps @ 63%
#2: 3 reps @ 72%
#3: 3 reps @ 81%

Add 10lbs to 1RM
Max reps last set
Lift every 4 minutes

WOD: Conditioning
20 Min EMOM of:
2 Thrusters (2x 50/35)
3 Burpees
4 Alt DB Snatch

9 reps every minute
Rest as needed, but start at the top of the minute

Venom

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Pull-up Challenge Day 8
3-3-2-2-2

Skill/Strength: Strength
3 Min EMOM
3 Hang Power Snatch
1 Min Rest
3 Min EMOM
2 Snatch Balance w/ OHS
1 Min Rest
3 Min EMOM
1 Snatch

Weight should be around 60-65% of 1 RM.

WOD: Conditioning
4 RFT
6 C2B
12 OH Lunge (95/65)

9 Min Cap

Finish: Recovery
Mobility Work

Pulling Power

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Pull-up Challenge Day 7
3-2-2-2-2

Skill/Strength: Strength
Shoulder Press for load:
#1: 3 reps @ 63%
#2: 3 reps @ 72%
#3: 3 reps @ 81%

Add 5 lbs to 1RM
Max reps on last set.
Lift every 4 minutes

WOD: Conditioning
3 RFT of:
21 Cal Row
15 SDHLP (115/80)
9 BMU* (set ends after three times dropping from rig)

Rest 3 Minutes
Time Cap: 21 Minutes

Finish: Midline
Tabata Hollow Rocks / Supermans

Volumetric

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Pull-up Challenge Day 6
2-2-2-2-2

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Add 10lbs to 1RM
Max reps on last set.
Lift every 4 min

WOD: Conditioning
21 Min EMOM of:
12/10 Cal Air Bike
10 Thrusters (95/65#)
20 Situps

Rotate movement each round

Finish: Gymnastics
2 x ME L-Sit

Overhead Squat

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Pull-up Challenge Day 5
2-2-2-2-1

Skill/Strength: Strength
Back Squat for load:
#1: 5 reps @ 58.5%
#2: 5 reps @ 67.5%
#3: 5 reps @ 76.5%

Add 10lbs to 1RM
Max reps on last set.
Lift every 4 min

WOD: Weightlifting
Overhead Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep

Spend no more than 17 min establishing a 1 RM

Finish: Conditioning
5 mins of Double Under work