Ring Muscle Up

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

Monday, September 25, 2017

Strength: Front Squats:
Set 1-10 reps @50% of 6rm
Set 2-6 reps @75% of 6rm
Set 3-Max Reps of 6rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 5 Rounds:
12 Deadlifts (225,155)
4 Ring Muscle Ups
12 Dumbbell Thrusters (50,35)
12 Toe to Bar

Friday, September 22, 2017

Strength: Overhead Squats:
Set 1-10 reps @ 50% of 6RM
Set 2-6 reps @ 75% of 6RM
Set 3-Max Reps of 6RM
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: As Many Rounds as Possible in 15 minutes of:
3 Ring Muscle-ups
15 Overhead Squats (95,65)
100 Meter Run
6 Bar Facing Burpees

Thursday, July 13, 2017

Workout: For time:
10 Overhead Squats (115,75)
10 Calorie Row
2 Ring Muscle Ups
8 Overhead Squats (135,95)
8 Calorie Row
4 Ring Muscle Ups
6 Overhead Squats (165,115)
6 Calorie Row
6 Ring Muscle Ups
8 Overhead Squats (135,95)
8 Calorie Row
4 Ring Muscle Ups
10 Overhead Squats (115,75)
10 Calorie Row
2 Ring Muscle Ups

Friday, June 30, 2017

Strength: Dumbbell Single Arm Overheard + Farmer’s Carry
3 Sets x 100’ each arm (50,35)

Workout: As many rounds as possible in 15 minutes of:
5 Ring Muscle Ups
10 Pistols
15 Box Jumps (24,20)

Accessory: Not for time:
Accumulate 50 GHD Situps

Tuesday, February 28, 2017

Workout: 1,000 Meter Row for time
then:
Complete as many rounds and reps as possible in 10 minutes of:
5 Bar or Ring Muscle Ups
15 Hand Release Push-Ups

Accessory: 5 Rounds of:
20 Sec. R-Elbow Side Plank
20 Sec. L-Elbow Side Plank
20 Sec Push Up Plank
Rest 60 seconds between rounds