April 16, 2014 admin


AMRAP 20mins:

3 miles on Airdyne
50 Burpees
50 Anchored Sit Ups
50 OH Lunges

Notes:  There is a 12min cap on the Airdyne…if you finish a round, go back to Burpees to start 2nd round.


Competitor’s Program

1. 5×1 Hi-Hang C&J – 60-70%

2. 5x500m Row @ 90%, rest 2mins

4. 12mins:  Muscle Up Tech Work

Notes:  Do the work respective to the group you fall into, pick your “group” based on what you got last week.  Use the progressions in THIS VIDEO.

Group 1 – <3 UB Muscle Ups: Spend 4 mins on each piece of the progressions.  Then do 1 ME UB set of Muscle Ups.
Group 2 – 3-5 UB Muscle Ups: 6mins on progressions from the above video + 3×2-4 UB Muscle Ups in the remaining 6mins.
Group 3 – 6-8 UB Muscle Ups: 5mins on progressions from the above video + 3×20 Hard pulls on the Rower + 3-5 UB Muscle Ups.
Group 4 – 9+ UB Muscle Ups: 6mins on progression work + EMOMx6 3 U.B. Muscle Ups.


ANNOUNCEMENTS:  We will be closed this coming Sunday for Easter.  Enjoy the rest and spend some quality time with friends and family.


“Life is really simple, but we insist on making it complicated.” – Confucius

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