5 rounds for time of: 5 strict muscle-ups 1-minute L-sit hold … [Read more...] about Wednesday 191016
Muscle-Up
Friday 190927
6 rounds for time of: 8-meter handstand walk 4 strict muscle-ups 2 deadlifts ♀ 235 lb. ♂ 335 lb. … [Read more...] about Friday 190927
Monday 190916
12-9-6-3 reps for time of: Clean and jerks Bar muscle-ups ♀ 125 lb. ♂ 185 lb. … [Read more...] about Monday 190916
Sunday 190908
Complete as many rounds as possible in 15 minutes of: 12 muscle-ups 36 kettlebell swings ♀ 1.5 pood ♂ 2 pood … [Read more...] about Sunday 190908
Tuesday 190827
3 rounds for time of: 50 squats 7 strict muscle-ups 10 hang power cleans ♀ 95 lb. ♂ 135 lb. … [Read more...] about Tuesday 190827
Wednesday 190807
For time: 30 clean and jerks 30 muscle-ups 30 snatches ♀ 95 lb. ♂ 135 lb. … [Read more...] about Wednesday 190807
Monday 190729
3 rounds for time of: 2 minutes of L-sit hold in as few sets as possible (AFSAP). After each round, perform 1 strict muscle-up and 10-ft. handstand walk for each L-sit set. … [Read more...] about Monday 190729
Friday 190614
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 10 single-leg squats, alternating … [Read more...] about Friday 190614
Friday 190531
5 rounds for reps of: 2 minutes of strict muscle-ups 3 minutes of rest … [Read more...] about Friday 190531
Thursday 190425
Complete as many rounds as possible in 12 minutes of: 5 strict muscle-ups 20 walking lunges Then, practice for 5 minutes each, in any order: Stretching Plank holds L-sits Scales Handstand descents … [Read more...] about Thursday 190425