Tom Fleming Inspired Pullup Challenge Part II

10-2 PULLUPS AND TOE TO BARS WITH PROGRESSIVE MUSCLE UPS
 
10 PULLUPS, 10 TOE TO BARS, 1 MUSCLE UP
8 PULLUPS, 8 TOE TO BARS, 2 MUSCLE UPS
6,6,3
4,4,4
2,2,5
 

7-30-13

THREE SEPARATE WORKOUTS, REST AS NEEDED IN BETWEEN EACH WORKOUT, DO WORKOUTS IN ANY ORDER THAT YOU WISH


3 ROUNDS
5 DEADLIFT
15 HR PUSHUPS


4 ROUNDS
5 PUSH PRESS OR PUSH JERK
30 FULL SIT UPS




TOM FLEMING INSPIRED PULLUP CHALLENGE
10-2 (10 REPS OF EACH, THEN 8, THEN 6, 4, 2)
PULLUPS
TOE TO BARS

 
 



7-29-30

FROM JOSEPH FORSETH DESHAIS AND MFA NORTH

20-15-10 (20 REPS OF EACH, 15 REPS OF EACH, 10 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS)
FULL SIT UPS



1 MILE RUN (CAN BE BEFORE, AFTER OR BROKEN BEFORE AND AFTER WORKOUT)

PRACTICE DOUBLE UNDERS


7-26-13

6 MINUTE AMRAP

3 CLEAN AND JERK
30 JUMPROPE (SINGLES NOT DOUBLE UNDERS)

WE WILL BE CHALLENGING OURSELVES FOR THE NEXT 3 WEEKS. THEY WILL GET PROGRESSIVELY LONGER AND HARDER. RECORD YOUR NUMBER OF ROUNDS AND REPS AND THE WEIGHT YOU USED AND WE WILL REVISIT THESE IN FUTURE SO YOU CAN NOTE PROGRESS.
 
 

7-23-13

THREE 4.5 MINUTE ROUNDS, EACH ROUND BEGINS WITH 1/3 MILE RUN, REMAINING TIME IS SPENT ON ONE EXERCISE OF YOUR CHOICE.

EXERCISE OPTIONS

5 BODY SQUATS 1 ROLLBACK HANDSTAND PUSHUP

5 KB HIGH PULLS 1 MUSCLE UP

5 PUSHUP CRAB POSITION 1 BEAR CRAWL SHUTTLE

5 SINGLE JUMPROPE 1 DOUBLE UNDER

5 BOX JUMPS 1 BURPEE


 


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7-19-13

10 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF) EACH ROUND TAKES A TOTAL OF 5 MINUTES


JUMPROPE AND FULL SIT UPS

JUMPROPES DONE ON ROUNDS 1,3,5,7,9
FULL SIT UPS ON 2,4,6,8,10

REST 2 MINUTES

PUSHUP CRAB POSITION AND BODY SQUATS

PUSHUP CRAB POSITION ON ROUNDS 1,3,5,7,9
BODY SQUATS ON 2,4,6,8,10

REST 2 MINUTES

BURPEES AND DOUBLE UNDERS

BURPEES ON ROUNDS 1,3,5,7,9
DOUBLE UNDERS ON 2,4,6,8,10



7-16-13

6 STATIONS, EACH IS A 4 MINUTE ROUNDS, START EACH ROUND WITH A 1/4 MILE RUN, REMAING TIME TO GET AS MANY REPS AS POSSIBLE WITH THE STATIONS EXERCISE.

PULL UP TOE TO BARS

KB SWINGS 53/35

BOX JUMPS

BURPEES

FULL SIT UPS (OR GHD)

BODY SQUATS


7-15-13

4 ROUNDS

1/4 MILE RUN
10 BURPEES
20 KB SWINGS 53/35
30 STORM CRUNCHES
40 BODY SQUATS
50 DOUBLE UNDERS




7-9-13

1/4 MILE RUN

10-2 ARNIE SQUAT COMBOS
100-20 DOUBLE UNDERS

1/4 MILE RUN

5-1 CHEST TO CHEST WALL CLIMBS
50-10 STORM CRUNCHES

1/4 MILE RUN

3-1 BEAR CRAWL SHUTTLES
30-10 KB HANG HIGH PULLS

1/4 MILE RUN




7-8-13

6 STATIONS, 2 TIMES THROUGH, EACH STATION WILL BE 2 MINUTE ROUNDS

ROW MACHINE

10 PLATE CURL
10 PLATE TRICEP
10 WALKING LUNGES

AGILITY LADDER

5 RAMPAGE JUMPS
10 PUSHUPS

50 DUMBELL PUNCHES
10 GHD

TRIBUTES
REMAINING TIME JUMPROPE



SMF Tribute Workout

30 MINUTE AMRAP (As Many Rounds As Possible)

11 MUSCLE UPS
30 CHEST TO CHEST WALL CLIMBS
84 DOUBLE UNDERS

AND

11 SQUAT CLEAN AND JERK 135/105
30 LIDELL PLANKS
84 STORM CRUNCHES

 




7-1-13

BREAK INTO 4 GROUPS, TIMER WILL BE GROUP THAT IS DOING THE 1/3 MILE RUN.
WHEN THE GROUP RETURNS FROM 1/3 MILE RUN ROTATE TO NEXT STATION. GROUP WILL GO TO EACH STATION 3 TIMES FOR 3 ROUNDS TOTAL

STATIONS


1/3 MILE RUN


10 GROUND TO OVERHEAD
10 BOX JUMP
20 HEADSTAND KNEE TO ELBOW OR TOES TO GROUND


STAIR RUNS


1 CHEST TO CHEST WALL CLIMBS
2 PULLUPS
3 TOE TO BARS



 
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