muscle ups's tag archives

07.19.14

Warm-up 1) Mobility as needed 2) 4 x 250meter row, rest balance of 2 minutes Barbell 3) Snatch to max in 3 attempts 4) Clean and jerk to max in 3 attempts Gymnastics 5) Gymnastics Pull B Conditioning 6) Team Metcon, (Same sex teams of 3 or Crush teams) Follow the leader Each athlete: 100 Double-unders Each athlete: 15  CNJ (135/95) Each athlete: 30 Box jump over (30/24) As a team Men 70 Thrusters (135/95) 60 C2B pull-ups 20 Muscle-ups Women 70 Thrusters (9...

06.13.14

Warm-up 1) 4 rds, even: 10-15 calorie row/ odd: 25 Double-unders 2) Mobility as needed Gymnastics 3) Pull A 4) Max rep Push-ups Set abmat in between 35lb plates. With feet on top of 35lb plate lower  until upper chest touches abmat at the bottom of push-up 5) 5x5 Seated box jump to 30/24 (use bench to sit) Barbell 6) Back Squat, Week 3/ Day 3, [7 x 5@80%] Conditioning 7) 4 rounds for time 5 Muscle-up 20 Box jump (24/20)

05.21.14

Warm-up 1) 3rds, 10 Shoulder taps/ 5 Wall walks/ 10 Push-ups, perform as giant set. Rest as needed after each round. 2) Mobility for Muscle-up and Volume sets (Pre and post WOD) Barbell 3) Clean 8x2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8 reps Clean grip Pendlay row after each set Conditioning 5) For time:  400 run 12 OHS (95/65) 400 run 9 OHS (135/95) 400 run 6 OHS (165/110)      

05.02.14

Team regional workouts Event 1 15 Muscle-ups 15 CNJ (135/95) 15 Muscle-ups 15 CNJ  12 Muscle-ups 12 CNJ (135/95) 9 Muscle-ups 9 CNJ (135/95) Rest as needed Event 2 1 Rep max Hang snatch (2 attempts in 8 minutes) 2 minute Transition to event 3 Event 3 Max distance handstand walk

03.19.14

Warm-up 1) Practice Front lever 2) 12-10-8 Pistol(per leg)/ Strict HSPU Barbell 3) 1 Push press + 1 Push jerk + 1 Split jerk x 5 sets across 4) 3 Thruster out of rack x 5 sets climbing 5) Front Squat 3-3-2-2-1-1 (use good judgment and opt out or go light if you are still recovering from 14.3) Conditioning 6) 7 rds each Even: 10 Thruster(115/85) Odd: 4 Muscle-ups Gymnastics 7) Tabata T2B

03.17.14

Warm-up 1) 750mtr Row (slow) 2) 2 rds, 20 Lunges/ 15 GHD sit-up/ 10 GHD hip extension Barbell 3) Back squat to medium heavy triple 4) Deadlift up to 315/205 for a set of 3 Rest as needed Open WOD 14.3 5) 8 min AMRAP 10 Deadlift (135/95) 15 Box jump (24/20) 15 Deadlift (185/135) 15 Box jump 20 Deadlift (225/155) 15 Box jump 25 Deadlift (275/185) 15 Box jump 30 Deadlift (315/205) 15 Box jump 35 Deadlift (365/225) 15 Box jump Rest as needed Gymnastics 6) Practice ...

02.21.14

Warm-up 1) 400 Meter run, rest till 4 min, 400 meter run 2) Hip and ankle mobility 3) Max height box jump in 3 attepmts Barbell  4) 20 Rep Back squat, add 5 lbs from last session 5) Power clean + Squat clean, 5 sets heavy WOD 6) 12 minute AMRAP 30 Squat clean thrusters (165/110) 150 Dubs 15 Muscle-ups MentalWOD (optional) 7) 7 Bar touch burpees every 20 seconds x 3 minutes 5 Bar touch burpees every 20 seconds x 3 minutes

01.24.14

1) Mobility for Snatch 2) 2 rds, 25 Jumping jack variation/ 15 Drop squat/ 10 Squat/ 5 plyo jump/ 5 Strict pull-up AM) Gymnastics Practice 1) Burpee Bar Muscle-up EMOM x 5 rest as needed Burpee Ring MU EMOM x 15 minutes or form breaks down, choose reps, maintain some rest every minute PM) Barbell 1) Snatch to max, start at (95/65) and add 5 lbs EMOM. Only 2 misses allowed. Must make each load prior to moving forward. 2) Front squat 3-3-3-3-3, add 5 lbs to each lift from last we...

11.20.13

Warm-up 1) Mobility and movement prep for  Clean and jerk  2) Mobility and movement prep for Muscle-ups WOD 1 3) "La Tripleta" 8 minutes to find Max rack jerk triple + Front squat triple complex.  Perform 3 Jerks and then lower bar to front rack and perform 3 front squats. Barbell may not be racked in between jerk and front squat and may not touch floor at all or the complex does not count. Set is complete once both triples are completed and bar is in rack. At 20 minute mark perform ...

11.09.13

Warm-up Mobility for Snatch Barbell 1) 1 Power snatch + 1 Squat snatch + 1 OHS every 90 seconds x 7 at 70% of snatch 2) Snatch Push press 5-5-3-3-1-1 3) Hatch squat (week 11/ day 2) 4) Skill work-Rope climb technique/ Muscle-ups 5) WOD 10 Kettlebell swings EMOM x 10 (70/53)