Coffland
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
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Coffland
Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
Saturday 020223
Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.
Notes:
Count total circuits completed within thirty minutes. Straight-straight-straight pull to inverted hang is tough curl up enough
For Time
800 meter Run
30 Toes-to-Bars
600 meter Run
20 Toes-to-Bars
20 Wall Ball Shots (20/14 lb)
400 meter Run
10 Toes-to-Bars
10 Wall Ball Shots (20/14 lb)
200 meter Run
50 Bar Muscle-Ups
Each time you drop from the Pull-Up Bar, perform a Burpee penalty. Add 1 rep for each drop. Ex: 1st drop = 1 Burpee, 2nd drop = 2 Burpees, etc.
For Time
6 minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20 in)
2nd Drop:
600 meter Run
20 Burpee Box Jumps (24/20 in)
3rd Drop:
400 meter Run
20 Burpee Box Jumps (24/20 in)
4th and subsequent Drops:
200 meter Run
20 Burpee Box Jumps (24/20 in)
Sunday 010211
Dumbbell deadlift 10 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 8 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 6 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 4 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Dumbell deadlift 2 reps
Hang from pull-up bar and slowly curl body until toes touch the bar 15 reps
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.