Posts Tagged ‘Burpee Pullups’

Wednesday: 130619 (4-3)

Posted: June 12, 2013 in MetCon
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WEEK 4: Day: 3

ME Upper:
1. Decline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
5 RFT:

200 Meter Run
10 Burpee Pullups

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Assistance:
4. Triceps Exercise
5. Biceps Exercise

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Saturday: 130112 (1-6)

Posted: January 4, 2013 in MetCon
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WEEK 1: Day: 6

Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
5 RFT:

5 Burpee Pullups
10 Box Jumps 24/20″
15 Kettlebell Swings 1.5/1 Pood

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Conditioning:
1 Mile Easy Run or 1K Easy Row

Monday, August 13, 2012

Posted: August 10, 2012 in MetCon
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WEEK 1: Day: 1

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

ME Upper Body:
Bench Press (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 12:

250 Meter Row
10 Burpee Pullups

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RE Upper:
Triceps Exercise
Shoulders Exercise

Thursday, July 5, 2012

Posted: June 13, 2012 in MetCon
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WEEK 4: Day: 3

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

RE Upper Body:
Cable Bent Over Triceps Extensions: 4×10 (#)
B1: Barbell Rows: 3×10 (#)
B2: Dumbbell Bench Press: 3×10 (#)

MetCon:
AMRAP 10:

7 Burpee Pullups
7 Dips

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