Pull-ups

20 Rds of Work 1:20 minutes :40 Second Transition

• C2 Bike
• Ski Erg
• Assault Bike
• Box Step-ups (20″)
• Rower

3 – 5 pulls during tansition

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 30-second Dead Hang

10 minutes AMRAP

• 1 shuttle run
• 1 pull-up
• 2 shuttle runs
• 2 pull-ups
• 3 shuttle runs
• 3 pull-ups
• ….

5 rounds partner

• 20 Sit-ups
• 1 med-ball bearhug hold (80/50)

Warm-up

5 rounds of

• 2 Inch Worms
• 5 Kickstand Squats (Right Leg)
• 5 Kickstand Squats (Left Leg)
• 3rds of 3 Scape pulls and 2rds of 3 pull-ups
• 5, 5, 3, 2, 1 – Snatch (45/35, 75/55, 95/65, 115/75, 135/95)

10-8-6-4-2 reps for time

• Snatch (135/95)
• Pull-Ups
• 2 Down and Back Half/Court Shuttle Runs

Warm-up

• 2 rounds
  • 5-10 Trainer bar pass-throughs
  • 1 – Deep Lunge – Warrior Stretch- 30-second hold each leg
  • 5 Scapular pulls
  • 10 Air squats
  • 1 -30-second – 1 min Squat Hold
• 2 rounds
  • Empty Barbell routine
    • 5 deadlifts
    • 5 power cleans
    • 5 front squats
    • 5 push press
    • 5 squat cleans
  • 5 push-ups
  • 3 pull-ups

For Time

• at 0 min
  • 12 Squat Cleans. (95/65)
  • 50 push-ups
  • 12 Squat Cleans

• at 10 min
  • 6 Squat Cleans (135/95)
  • 25 pull-ups
  • 6 Squat Cleans

Whiteboard Workout

We’ll create the workout on the whiteboard today.

4 rounds Warm-up

• 10 Air Squats
• 10 Push-Ups
• 10 Ring Rows
• 10 Sit-ups

For Time

• 1000m Row
  • 50 pull-ups
  • 150 Sit-ups
• 1000m Row

Partition the Pull-ups and Sit-ups as needed.

2 rounds for time

• 800m Run
• 5 rounds of Cindy
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

5-Minute Warm-Up

3 Rounds ( 5-min AMRAP – 1 Minute Rest)

• 3 Pull-ups
• 5 KB/DB Squat (35s/25s)
• 8 KB/DB Push Presses
• 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

• 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
• 10-second transition
• 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
• 30-second Full Recover
• 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

• 30 seconds of Walls Balls (20/14)
• 8 second transition
• 30 seconds of bicycle crunches
• 8 second transition

10 min Warm Up

5 Rounds for time

• 1000m C2 Bike or .7 miles on Assault Bike
• 30 Air Squats
• 20 Sit-ups
• 10 Push-ups

10 min Warm Up

20 min AMRAP

• 300m
• 5 pull-ups
• 8 KB Push Press (35s/25s)