Posts Tagged ‘Chest-to-Bar Pullups’


“Matt B.”

5 RFT:
5 Burpee
10 Chest-to-Bar Pullup
20 Wall Ball Throw (20/14)
30 Pushup
400m Run

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Wednesday: 121010 (3-7)

Posted: September 30, 2012 in MetCon
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WEEK 3: Day: 7

Skill Practice:
Kipping Pullup Practice.

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

3 rounds not for time:

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatches 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post total number of reps per round to comments:

Kipping Pullup Tutorial:


WEEK 4: Day: 4

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

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Sumo Deadlifts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatch 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post WOD:
Choose one of the following (add weight or resistance as necessary):

50 45-Degree Hyperextensions
50 Back Extensions
50 Banded Good Mornings
50 Glute Bridges
50 Glute Hamstring Raises
50 Pull Throughs
50 Reverse Hyperextensions

Thursday, March 29, 2012

Posted: March 29, 2012 in MetCon
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WEEK 1: Day: 3

DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Wood Choppers: 3×8-12 (#)

MetCon:
Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Thrusters 100/65#
3 Chest-to-Bar Pullups
6 Thrusters 100/65#
6 Chest-to-Bar Pullups
9 Thrusters 100/65#
9 Chest-to-Bar Pullups
12 Thrusters 100/65#
12 Chest-to-Bar Pullups
15 Thrusters 100/65#
15 Chest-to-Bar Pullups
18 Thrusters 100/65#
18 Chest-to-Bar Pullups
21 Thrusters 100/65#
21 Chest-to-Bar Pullups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post total number of rounds completed: