Posts Tagged ‘chin ups’

Warm up

Strength AMRAP/AHAP:
Bench Press
Pull Ups
DB Fly
DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
Ruck March for 1 hour

Abs
6 x V-Ups
16 x Russian Twists
10 x Crunches
12 x Side Bends
14 x Reverse Crunches
10 x Wide Leg Sit Ups

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Warm up

Strength
3 x 3 Bench Press
3 x 10 Pull Ups
3 x 10 DB Fly
3 x 10 DB Row

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 min
2) Perform Max Chin Ups in 5 min

3) Perform 1/3 of your Max Push Ups EMOM for 3 min
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups in 4 min
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 20 min AMRAP:
2 x Rope Climbs
4 x HSPU
8 x KB Swings

Abs 2 rounds:
20 x Crunches
20 x Reverse Crunches
8 x Pulse Ups
15 x Bicycles

Warm up

Strength
Bench Press AHAP
DB Fly AHAP
DB Row AHAP

Stamina un-timed:
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 3 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform Max Plyo Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 7 rounds for time:
10 x Double KB Swings
10 x HSPU

Abs 2 rounds:
12 x Leg Levers
20 x Crunches
24 x Wide Leg Sit Ups
12 x Side Bends

Warm up

Stamina 10 – 1, un-timed:
Bench Press
Pull Ups
GHD Sit Ups

Conditioning 4 rounds for time:
400 m Run
10 x Thrusters
200 m Run
20 x Thrusters
100 m Run
10 x Chin Ups
10 x Push Ups
10 x Stone to Shoulder

Abs 4 rounds:
6 x Bicycles
14 x Russian Twists
16 x Side Bends

Warm up

Strength
15 x Squat @ 80% of 10RM
3 x 10 BB Row
5 x 5 Man Makers + 5 Pull Ups

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups for 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning
90-120 min Ruck March

Abs 2 rounds:
12 x Leg Levers
14 x Reverse Crunches
60 sec Plank
12 x Pulse Ups
10 x Bicycles

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups
3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20: Wide Push Ups, Regular Push Ups, & Diamond Push Ups

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
20 x Pistols
20 x Box Jumps
20 x Split Squats
20 x Lateral Jumps
20 x Jumping Lunges
20 x Mountain Climbers
20 x Burpee Broad Jumps
20 x Jumping Jacks

Abs 2 rounds:
26 x Bicycles
11 x Pulse Ups
10 x Side Bends
12 x Wide Leg Sit Ups

Warm up

Strength
10 x 5 Press
10 x 5 Pull Ups
5 x 10 BB Curls
5 x 10 Lateral Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Chin Ups for a total of 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 sets of 20 each: Diamond Push Ups, Regular Push Ups, Wide Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning for time:
150 x SBGU

Warm up

Strength
10 x 5 Bench Press
5 x 10 DB Incline Fly
5 x 10 DB Row
3 x 10 Hammer Curls

Stamina Every 2 minutes for 30 min total:
1 x Rope Climb
50 m Farmer’s Carry

Conditioning 3 rounds total, tabata each exercise (20 sec work, 10 sec rest):
Man Makers
Push Ups
Box Jumps
Burpees
HSPU
Air Squats
Pull Ups
Thrusters
Dips
Frog Hop Broad Jumps
Chin Ups

Abs 2 rounds:
9 x Leg Levers
10 x V-Ups
15 x Pulse Ups
10 x Side Bends
10 x Crunches
11 x Leg Levers
6 x Bicycles

Warmup plus:
20 x Back Extensions

Strength
10 x 5 Deadlift
5 x 10 BB Row
5 x 15 Hanging Leg Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 5 minutes of Max Chin Ups, 1:1 work-rest ratio

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 each: Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM  for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning 3 rounds for time:
20 x OH Squat
20 x T2B
20 x KB Swings
Run 200m

Warmup

Stamina
5 min Max Pull Ups (supinated grip)
Rest 3 min
5 min Max Chin Ups (pronated grip)

…rest 5 minutes…

40-30-20-10 of the following:
Burpees
K2E
Man Makers
Push Ups
Flutter Kicks
ECBB
HSPU
Dips
Sit Ups
Mountain Climbers

Abs 2 rounds:
60 sec Side Plank
12 x Pulse Ups
18 x Crunches
12 x Side Bends
10 x Bicycles

Swimming
1 x 50m, rest 20 breaths
8 x 25m, rest 15 breaths

1 x 400m, Fins Only