Tag Archives: muscle-up transitions

Workout of the Day – Tuesday 6/13/17

13 Jun

MUSCLE-UP TRANSITIONS:

3 – 3 – 3

then

Bench Press:

5 – 5 – 5 – 5 – 5

then

5 Rounds for Time of:

12 Wall Ball

10 Dumbbell Hang Squat Cleans

8 Ring-dips

12 min limit

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Workout of the Day – Monday 5/15/17

15 May

FALSE GRIP RING ROWS:

4 X 5

then 

Muscle-up Transitions:

4 X 3

then

“The RL (#idontwanttodothis)”

AMRAP in 25 min of:

“Cindy”

5 pull-ups, 10 Push-ups, 15 Squats

(Scale-up: 3 Muscle-ups, 3 Handstand Push-ups, 5/5 Pistols)

Every 5 min Run 400 m or Row 500 m (start with Run)

Extra Credit:

“The RL Abz”

10 V-ups

10 Tuck-ups

10 Hollow rocks

10 Side Plank Dips

X 3

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Workout of the Day – Thursday 5/4/17

4 May

HANDSTANDS:

12′ Handstand walk or 3 Wall Walk-ups or 30 sec Hold

X 4-5

then

Muscle-up Transitions:

5 X 3

then

3 L-sit to Tuck – hold each position for 3 sec:

X 4

then 

3 Jefferson Curls w/ 8 sec pause:

X 3-4