Muscle Up's tag archives

04.17.14

Rest day  or Perform Fridays workout if you plan on resting on Friday instead Warm-up 1) 10x40' Relay HS walking/ 10x40' Relay Broad jumping/ 10x100' Relay Shuttle sprints 2) DB split snatch practice and to heavy Barbell 3) Power clean + 1 jerk 3-3-3-3-3+ (50, 60, 70, 80, 90%) Conditioning 4) For time: 1000 row 20 Burpee Box jump (30/24) 15 Overhead squat (165/110) 10 CNJ 5 Muscle-up

04.15.14

Warm-up 1) 3 Wall walks/ 10 Box jump (24/20) EMOM x 5 2) Practice HS walking Barbell 3) Clean and jerk to max for day, then 3x2 at 80-85% of max for day 4) Front squat 3-3-3-3-3+ (70, 70, 70, 80, 90%) Conditioning 5) For time: 100 Dubs 50 C2B Pull-ups 50 HSPU 50 T2B 100 calorie row 10 Muscle-ups If performing with a partner each must complete 100 dubs prior to dividing up the rest as needed. Gymnastics 4) Cooldown Bar muscle-up Practice

04.09.14

Warm-up 1) Row 30:30 x 10 rds (W:R) 2) 3 rds, 3-5 Strict-Pause HSPU/ 15 GHD sit-up/ 10 Box jump (30/24) Barbell 3) Snatch to max for day, then 3x3 (70-75% of max for day) 4) Push press 5-5-5-5-5+ (65, 65, 65, 75, 85%) Conditioning 5) For time: 5-4-3-2-1 Muscle-up Clean and jerk  (185/125) If you have a partner take turns completing each complete set prior to switching off prior to moving on tho the next set of lower reps. Example- M:5/5, F:5/5, M:4/4, F:4/4...etc. Immediately a...

04.02.14

Warm-up 1) 100' Inch worm + Push-up 2) Handstand walk practice Barbell 3) Power clean to max Conditioning 4) 3 rounds for time 20 Shoulder to overhead (135/95) 15 Front squat 10 KB swing (70/53) 5 Muscle-up Gymnastics 5) Tabata T2B

03.18.14

Warm-up 1) Practice handstands and handstand walking 2) Max distance handstand walk Conditioning 3) 10 Second prowler push EMOM till 100 meters is completed (Heavy) Pair up in groups of 2-3 people if needed and take turns pushing sled and multiply distance by the number of people per sled. rest as needed WOD 2) For time: 800 meter run 50 Box jumps (24/20) 25 T2B 30 DB Push press (45/30) 3 Rope climbs 30 Burpees 25 GHD Sit-ups 50 Dubs 8 Muscle-ups Gymnastics ...

03.12.14

1) Practice Front lever 2) 5 rds, 5 Dragon flags/ 7 Strict ring dips 3) Work up to a max Split jerk 4) Back squat 80% x 3 every 90 seconds x 6 sets 5) 5 Minute AMRAP 4 Power clean (135/95) 8 Toe to bar 12 Box jump (24/20) rest 2 minutes 5 Minute AMRAP 4 Deadlift (205/185) 8 Toe to bar 12 Box jump (24/20) 4) Practice Muscle-ups or bar muscle-ups (barring hand tears)

03.03.14

Warm-up 1) 3x400 meter run on 4 minutes 2) Mobility 3) 3-5 rds, 3 TNG Power snatch climbing/ 15 Double-unders. Open WOD 14.1 4) 10 minute AMRAP 30 Double-unders 15 Power snatch (75/55) and/or Barbell 5) 5 Rack thrusters EMOM starting at 135/95 adding 10lbs each set Gymnastics 6) Practice Muscle-ups

02.26.14

Warm-up 1) Jog 800, rest till 6 minutes, Run 400 2) 3rds, NFT, 3-5 Strict Pull-up/ 3-5 Strict dip/ 15 GHD sit-up/ 15 GHD hip extension Barbell 3) 5 rds of each Even: 7 Deadlift (50% of max) Odd: 5-7 Muscle-ups Rest as needed 4) 1 round every 5 minutes x 3 rounds 15 Box jump (24/20) 12 Bar facing Burpee (Jump over any way, Must be facing bar when performing burpee) 9 Front squats(165/110) Thursdays will be rest days during the next 5 weeks. Plan on taking your first stab at th...

02.12.14

Heraean Games are this weekend at Sunlife stadium. Come support our female athletes. Click this link for information. Competition Wednesday WOD 1) 10 minute AMRAP 9 Reg standard box-jump (24/20) 7 Power clean(115/75) 5 STO at 20 minute mark WOD 2) 18 minute AMRAP 5 Muscle-up 50 Wall-ball(20/14-10') 10 Muscle-up 40 Deadlift(205/155) 15 Muscle-up 30 OHS(115/75) at 50 minute mark WOD 3) 5 Minute AMRAP Bar touch burpees

02.04.14

Warm-up 1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) Barbell 1) 5 TNG Squat snatch x 5 sets for time (155/105) 2) Hang clean 10 rep max (2/3) 3) 20 Rep Back squat, add 5 lbs from last time, 30 C2B immediately after. Start set within 20 seconds WOD 4) 6 minute AMRAP, 20 Thruster(75/55)/ 5 Burpee PM) For time: Airforce WOD- 5,10,15,20,25,30,35,40,45,...