Posts tagged with ‘muscle-up’

  • WOD Blog | Workout of the day

    TUESDAY 11-12-2018

    - by Admin

    HAPPY BIRTHDAY TO BIANCA LYNNE!

    LEVEL 1

    A: GYMNASTICS SKILL

    4-6 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    1 skin the cat

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

    LEVEL 2

    A: GYMNASTICS SKILL

    3-5 sets of the complex:
    2 Strict muscle-up
    Bottom of dip
    Fordward roll
    Return to hang in false grip

    B: CONDITIONING

    AMRAP 9:
    3, 6, 9, 12, 15, …….

    Ring dip
    Hang power clean, 52/35

  • WOD Blog | Workout of the day

    TUESDAY 16-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS SKILL

    5-8 sets:
    Tuck up to inverted hang
    Hold for 10-20 secs
    Come down to active hang
    Hold for 10-20 secs

    B. CONDITIONING

    AMRAP 24:
    12 box jump step downs, 20″
    9 DB push press per arm, 15/10
    15/12 cal. bike/row

    LEVEL 2

    A. GYMNASTICS SKILL

    8 sets of the complex:
    Strict muscle-up
    Bottom of dip
    Forward roll
    Return to hang in false grip

    B. CONDITIONING

    AMRAP 24:
    15 box jump overs, 24/20″
    9 DB push press per arm, 22.5/15
    21/15 cal. bike/row

  • WOD Blog | Workout of the day

    MONDAY 15-10-2018

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 and 1/4 Front Squats
    5 x 3, 75%
    Sets across

    B. CONDITIONING

    EMOM 15:
    1: Kipping pull-ups, reps at 60%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict hanging leg raises

    LEVEL 2

    A. STRENGTH

    1 and 1/4 Front Squats
    Build to your heaviest 3 for the day in 5 sets

    B. CONDITIONING

    EMOM 15:

    1: Kipping ring muscle-up, reps at 70%
    2: 10 weighted box step-ups, 2xDBs (heavy)

    3: 10 strict TTB

  • WOD Blog | Workout of the day

    FRIDAY 12-10-2018

    - by Admin

    LEVEL 1

    A. GYMNASTICS PULLING

    Max unbroken horizontal ring row
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    18/12 cal. row
    15 slam balls
    9 front squats, 50/35

    LEVEL 2

    A. GYMNASTICS PULLING

    Max unbroken ring muscle-ups (kipping)
    1 attempt

    B. CONDITIONING TEST

    Every 4 minutes x 4:
    21/15 cal. row
    15 C2B pull-ups
    9 overhead squats, 61/43

  • WOD Blog | Workout of the day

    TUESDAY 17-06-2018

    - by Admin

    HAPPY BIRTHDAY TO GENA BURTON!

    LEVEL 1

    A. GYMNASTICS TEST 1

    L-hang
    Accumulate as much time as you can
    within 5 minutes

    -Rest 5 minutes-

    Gymnastics push-up hold
    Accumulate as much time as you can
    within 5 minutes

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict pull-ups
    6 strict box dips
    8 goblet lunges/leg, 24/16

    LEVEL 2

    A. GYMNASTICS TEST 1

    Strict TTB
    Max reps in 5 minutes

    -Rest 5 minutes-

    4-3-2-1-2-3-4 reps for time:
    Strict muscle-up
    *8 min cap

    B. CONDITIONING TEST 2

    AMRAP 10:
    4 strict C2B pull-ups
    6 strict ring dips
    8 pistols/leg