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muscle ups

07.26.14

Warm-up 1) Mobility as needed 2) KB swing/ KB Goblet/ KB Snatch (2/2/2, 4/4/4, 6/6/6, 8/8/8) Gymnastics 3) Push A Make sure you factor into your volume the ring dips in the WOD. Barbell 4) Snatch to heavy, perform 3 singles at 90% of heavy 5) Clean to heavy single, perform 3 singles a
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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:
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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) 5×5 Seated box jump
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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 8×2 (add weight from last week) 4) Push press 5-5-5-3-1+(75-75-75-85-95%) Superset 8
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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
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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 fr
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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
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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 D
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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
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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.
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