Pull Up Mastery Week

Pull Up Complex:
3-5 sets (looking for quality reps i.e. form/position over reps)
Position 1 Active Bar Hang: 20 second hold
Position 2 Bottom Half Pull Up: 3-5 quality reps
Position 3 Chin Over Bar Hold: 20 second hold
Position 4 Top Half Pull Up: 3-5 quality reps

Beginner: use the box for position 2 & 4 x 5 reps tempo 333

Intermediate: position 1 & 2 (4reps) jump of bar then 3 & 4 ( 4reps)

Advanced: 3 sets of positions one, 5 reps of position 2 & 4 using 333 tempo
then 2 sets x 5 reps strict pull ups.

 

Every 2 minutes, for 12 minutes (6 sets):

Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 3 reps @ 75%
Sets 3-4 – 2 reps @ 80-83%
Sets 5-6 – 2 reps @ 85-88%

AMRAP 12 minutes of:
3 Dumbbell Beast-Makers 22.5/15 kg
6 Strict Pull-Ups
9 Burpees

Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead

Benchmark Tuesday 

“Diane”
21-15-9
Deadlifts 102.5/70 kg

Handstand Push-Ups

Every 2 minutes, for 18 minutes (3 sets) of:

Barbell Hip Thrust x 6 reps @ 21X1
Band Pull-Aparts x 30 reps @ 1010
L-Sit x 60 seconds (accumulated time)

Every 90 seconds, for 15 minutes (10 sets) of:

Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

5 rounds for time of:

6 Overhead Squats
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

THE ROYAL TENENBAUMS

In Teams of 3

For Time

100 Deadlifts 60/42.5 kg
80 Hang Power Clean 60/42.5 kg
60 Front Squats 60/42.5 kg
40 Jerks 60/42.5 kg
20 Thrusters 60/42.5 kg

*** EMOM stop where you are and all 3 athletes do 5 burpees***

EMOM for 20 minutes (4 sets):

Station 1 = 15 Power Snatches 42.5/30 kg
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 15 Shoulder Presses 42.5/30 kg
Station 5 = 30 Air Squats

Immediately followed by…

2 rounds for time:

15 Power Snatches 42.5/30 kg
15 Toes to Bar
15 Single Dumbbell Box Step-Overs
15 Shoulder Presses 42.5/30 kg
30 Air Squats

Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (82.5/60 kg)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Every 3 minutes, for 15 minutes (5 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

“Karen”
For Time
150 Wall Balls 9/6 kg

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Against a 2-minute running clock, complete AMRAP of:
10 Box Jumps (24′′/20′′ – jump up, step down)
10 Push Press 52.5/35 kg

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Partner WOD

5 Rounds for Time:

50 calorie row
40 wall balls
30 sit ups
20 burpees
10 tire flips