Pull-ups

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8 Rounds E1.5MOM

  • 1 Snatch (increasing weight)
  • Accumulate a total of 60 pull-ups during the time.

As a Team, Complete 3 Rounds For Time

round 1: 30 reps / Athlete
round 2: 20 reps / Athlete
round 3: 10 reps / Athlete

  • Ski Erg Cals
  • Snatches (95/65)

Partition as needed
All athletes have to complete each round’s required reps/athlete.

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10-minute Warm-Up


30 Min AMRAP

  • 10 min: Max Cal Run
  • 20 min – AMRAP
    • 15 cal AB / 20 cal C2 Bike
    • 8 lateral side-to-side ball slams (30/20lb)
    • 7 Pull-ups
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Sport


A game that must not be named

and complete at some point. Break up as desired.

  • 50 pull-up
  • 100 push-ups
  • 150 Air Squats

10-minute Warm-up/Set-up


E5MOM for 25 minutes

  • 15 cal Assault Bike or 200m Run
  • 1 Round of DT with 80lb Sandbag
    • 12 Deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
  • 1 Round of Cindy
    • 5 Pull-Ups
    • 10 Push-ups
    • 15 Air Squats

8 min AMRAP Warm-up

  • 5 Pull-ups
  • 7 Push-ups
  • 10 Lunges

5 min Transition


30-20-10 For Time

  • Rowing Cals
  • Box Step-ups (20″)
  • Wall Balls (20/14)

2 heavy Med-Ball over shoulder after each round (100/80)

Tags:

5 min Warm-up/Set-up


40 min EMOM

Death By

Wall Balls

  • Start at 8 reps

Cleans

  • Start at 3 reps (135lb/95lb)

Heavy Med-Ball Over Shoulder

  • Start at 3 reps (100lb/80lb)

Pull-ups

  • Start at 5 reps

Rower

  • Start at 10/8 Cals

Rules:

  1. Start on the movement of your choice.
  2. Perform the starting reps and use the balance of the minute for rest.
  3. Each round increases the number of reps by 1
  4. Once you fail to accumulate the number of reps in a minute, take a 1-minute break.
  5. Then, pick a different movement and start over.

More than likely, you will only perform 3 or 4 movements, so pick the movements you find the most challenging. The objective is to improve muscle endurance for the big chipper.

Tags:

10 min Warm-up/Set-up


30 min AMRAP

  • 200m Run
  • 7 pull-ups
  • 1 min rest
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Pull-Up Strength Builder

  • 3 x 12 – 15 Lat Pull Down
  • 2 x 20 – Single Arm Banded Pull-Downs (each arm)
  • 2 x 10 – DB Rows
  • 2 x 10 – Scap pulls

White Board Finisher

  • Whiteboard a workout for the remaining time.

8 min ALT EMOM

  • Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
  • Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

  • 5 Push press (75lb / 55lb)
  • 4 Thrusters
  • 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

  • 10/8 Cal Assault Bike or 12/10 C2 Bike
  • 5 Push-ups

Resources and Guides


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