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Muscle-Up

Monday 151228

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3 rounds for time of: 10 dumbbell hang squat snatches, left arm 5 bar muscle-ups 10 dumbbell hang squat snatches, right arm 5 bar muscle-ups Use a 55-lb. dumbbell for the snatches. … [Read more...] about Monday 151228

Tuesday 151110

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For time: 15 squat cleans, 155 lb. 30 toes-to-bars 30 box jumps, 24-inch box 15 muscle-ups 30 shoulders-to-overheads, 40-lb. dumbbells 30 double-unders 15 thrusters, 135 lb. 30 pull-ups 30 burpees 300-foot walking lunge with a 45-lb. plate held overhead … [Read more...] about Tuesday 151110

Tuesday 151027

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5 2-minute rounds of: 5 muscle-ups 150-yard shuttle sprint (25 yards there and back, 3 times) Max reps 135-lb. thrusters Rest 3 minutes between rounds. Post number of thrusters completed each round to comments. … [Read more...] about Tuesday 151027

Monday 151019

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For time: 10 box jumps, 42-inch box 10 bar muscle-ups 20 kettlebell snatches, 1.5 pood 20 one-legged squats, alternating 30 toes-to-bars 30 overhead squats, 75-lb. barbell 40 GHD sit-ups 40 medicine-ball cleans, 20-lb. ball 50 burpees 50 triple-unders … [Read more...] about Monday 151019

Saturday 151010

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Horton 9 rounds for time with a partner of: 9 bar muscle-ups 11 clean and jerks, 155 lb. 50-yard buddy carry Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry. … [Read more...] about Saturday 151010

Saturday 150912

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12-9-6 reps for time of: Muscle-ups 275-lb. deadlifts Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps. … [Read more...] about Saturday 150912

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