Tag Archives: muscle-ups

Workout of the Day – Monday 4/17/17

17 Apr

OVERHEAD SQUAT:

3 – 3 – 3 – 3 – 3

then 

Muscle-up Progressions

then 

“The ESB”

AMRAP in 10 min of:

4 Muscle-ups or 8 Pull-ups and 8 Ring-dips

6 Burpee Box Step-ups (24″/18″)

8 Kettlebell Swings – American (53/35)

16 Calorie Row

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Workout of the Day – Sunday 4/16/17

16 Apr

“THE EXERCISER (EASTER) BUNNY 2017”

In teams of 3 Find AMEggsAP and do the Exercise corresponding to the number in the egg.

  1. 50 Partner Deadlifts (305)
  2. 400 m Team Run
  3. 25 Synchronized Pull-ups
  4. 30 Synchronized Bar-over Burpees
  5. 200 Double-Unders
  6. 100 Wall Ball
  7. 2 Muscle-up/400 m Run
  8. 50 Hang Squat Cleans (115/83)
  9. 75 Front Squat (115/83)
  10. 75 Dumbbell Push Press (35/20)
  11. 100 Air Squats
  12. 75 Dumbbell Snatches (35/20)
  13. 100 AbMat Sit-ups

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Workout of the Day – Tuesday 4/4/17

4 Apr

FORM FOCUSED KIPPING PULL-UPS/KIPPING TECHNIQUE:

5 – 5 – 5 – 5

then

Muscle-ups/Strict Muscle-ups/Muscle-up Progressions:

3 – 3 – 3 – 3 – 3

then

Back Squats:

5 – 5 – 5 – 5

then

For Time:

24 – 20 – 16 – 12 of:

Goblet Squats (53/35)

Toes-to-Bar

Calorie Row

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