9 min. EMOM
3 Clean and Jerks (135/95)
3 Burpees
WOD: 15 min. AMRAP
20 Air Squats
15 KBS (55/35)
10 Push Ups

Extra Credit: Today we will start our Pull Up and Muscle up training program. This program will hopefully help those go from 0 Pull Ups up to 20. The Muscle Up program is design to help people acceive their first MU. We will be doing this for the next 4-6 weeks on MWF. We will start slow and each session will progessively get more difficult.

If you can currently do 1 to 2 pull ups start with Week -2. If you have 3+ start with Week 1. I will have this chart on the white board.










For Muscle Up Training.

Week 1

Session 1

  • 3 Sets: False Grip Pull-Up Hangs (hang at bottom for 10 – 30 seconds)
  • 3 Sets: 6 to 10 Ring Dips(Try to do this without a band)
  • 3 Sets:5 Ring Pull-ups (palms facing each other)
  • 5 Sets: 5 Baby Muscle-Ups (slow speed)
Previous PostNext Post