Posts Tagged ‘Dip’


For Time:

10 Pullup

50 Double Under

20 Dip

50 Double Under

30 Walking Lunge

50 Double Under

40 GHD Situp

50 Double Under

40 Back Extension

50 Double Under

30 Walking Lunge

50 Double Under

20 Dip

50 Double Under

10 Pullup

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Warm-up:

MetCon:
5 RFT:

Gymnastic: 10 Dip
Weightlifting: 15 Reverse Hyperextension

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WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata:

Ring Pushups
Strict Pullups
Dips

Post total reps to comments:

Assistance:
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.


WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.


WEEK 4: Day: 4

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

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

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 10:

10 Sumo Deadlift High Pulls 95/65#
10 Dips
10 Wall Ball Throws 25/20#

Post total number of rounds to comments:

RE Upper:
Back Exercise
Shoulders Exercise


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

Post total number of rounds to comments:


WEEK 4: Day: 3

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

Assistance:
Dips: 3xMax Reps ()

MetCon:
10 Rounds For Time:

3 Power Cleans 115/85#
6 Pushups
9 Situps

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