bar muscle up

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, March 8, 2018

Skill: Every Minute On The Minute for 10 Minutes
Odd – Max Distance Handstand Walks
Even – 3 Bar Muscle-ups

Workout: 5 Minutes – Airdyne
1:00 Legs & Arms
:30 Legs only
:30 Arms only
1:00 Legs & Arms
:30 Legs only
:30 Arms only
1:00 Legs & Arms

4 Rds. – Bike Erg for MAX Distance
2:00 @ Damper 3
1:00 @ Damper 4
2:00 @ Damper 1
*Rest 2 minutes in between rounds

Monday, January 22, 2018

skill: Every :90 seconds for 6 Rds.
4 Kip Swings + 4 pull-ups + 1 Bar Muscle Up
Every Minute on The Minute for 3 Minutes of
:30 second – Hollow rocks

Workout “18.Zero”
21-15-9 reps for time of:
Dumbbell snatches (50,35)
Burpees jumping over the dumbbell

Thursday, January 11, 2018

Skill: Every Minute on the Minute for 7 Minutes:
2 Chest to Bar Pull Ups + 2 Toes To Bar + 2 Bar Muscle Ups

Workout: 4 Rounds for Time of:
30 Alternating Dumbbell Power Snatches (50,35)
20 Dumbbell (10,5) Box Jumps, STEP downs (24”,20”)
10 Dumbbell Shoulder to Overhead (50,35)

Monday, December 18, 2017

Skill: Every 2 minutes for 10 minutes perform:
2 strict Toes to Bar + 2 Bar Muscle Ups + 2 Kipping Toes To Bar

Workout: Climb the Ladder for 10 Minutes of:
6 Calorie Row
2 Front Squats (115/85)
8 Calorie Row
4 Front Squats
10 Calorie Row
6 Front Squats
etc. adding 2 to each round for both movements

Friday, December 8, 2017

Skill: Every Minute on the Minute for 10 Minutes – Alternate between:
3 Bar Muscle-Ups
15 Ab-Mat Sit-ups

Workout: As Many Rounds As Possible In 20 Minutes of:
9 Power Snatch (95,65)
6 Overhead Squats (95,65)
20 Bar-facing Burpees

Wednesday, November 22, 2017

Strength: Back squat
Find 1 Rep Max with a 10 second hold in the bottom
10 Power Snatches with PVC in between sets

Workout: As Many Rounds as Possible in 10 Minutes of:
3 Bar Facing Burpees
3 Power Snatches (155,115)
6 Bar Facing Burpees
6 Power Snatches (155,115)
9 Bar Facing Burpees
9 Power Snatches (155,115)…
After each round completed add 3 Reps to each Movement.

Accessory: Every 3 Minutes for 15 Minutes of:
6 Bar Muscle Ups
Every 2 Minutes for 20 Minutes of:
10 Strict Pull Ups

Thursday, November 9, 2017

Workout: With a Running Clock On the 0:00 to 10:00
800 Meter Run
On the 10:00 to 20:00
3 Rounds for time of:
10 Power Snatch (135/95)
5 Bar Muscle-Ups
On the 20:00 to 30:00
80/64 Calorie Airdyne
On the 30:00 till finish
3 Rounds for time of:
10 Power Clean and Jerks (155/105)
5 Ring Muscle-ups

Accessory: Mobility
1:00 of Couch Stretch (RT/LT)
1:00 of Pigeon Stretch (RT/LT)
1:00 of Thread the Needle (RT/LT)
1:00 of Puppy Dog