2 rounds for time of: 30-inch box jumps, 20 reps 5 muscle-ups 24-inch box jumps, 30 reps 5 muscle-ups 20-inch box jumps, 40 reps 5 muscle-ups … [Read more...] about Monday 140908
Muscle-Up
Wednesday 140827
For as long as you can continue, up to 30 minutes: 1 muscle-up every 15 seconds OR 10 pull-ups and 10 dips every minute … [Read more...] about Wednesday 140827
Saturday 140809
Complete as many rounds as possible in 30 minutes of: 12 walking lunge steps 15 GHD sit-ups 15 hip extensions 5 muscle-ups … [Read more...] about Saturday 140809
Saturday 140726
21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4 snatches, 155 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups 4 deadlifts, 155 lb. 3 cleans, 155 lb. 2 snatches, 155 lb. 4 pull-ups 3 chest-to-bar pull-ups 2 bar muscle-ups … [Read more...] about Saturday 140726
Thursday 140710
For time: 15-ft. rope climbs, 10 ascents 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups … [Read more...] about Thursday 140710
Monday 140519
Complete as many rounds as possible in 10 minutes of: 5 bar muscle-ups 135-lb. thrusters, 10 reps … [Read more...] about Monday 140519
Thursday 140515
7 rounds of: 15 hip-back extensions 3 strict muscle-ups … [Read more...] about Thursday 140515
Thursday 140501
Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 175-lb. hang power cleans, 10 reps … [Read more...] about Thursday 140501
Friday 140418
Amanda 9-7-5 reps for time of: Muscle-ups 135-lb. squat snatches … [Read more...] about Friday 140418
Friday 140321
Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups … [Read more...] about Friday 140321