Muscle Up

MGW WOD – THURSDAY 12.05.22 – “LIFT MOVE WORK”

MOBILITY & WARM UP
On a 8:00 Clock
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Scap Pull-ups
17 Single Unders

MOBILITY & SKILLS
CLEAN – MUSCLE UP

5′ MIN. SEARCH WEIGHT FOR CLEAN

CONDITIONING
“LIFT MOVE WORK”

On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean

Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups

Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) #22.5/15
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

GW WOD – MONDAY 27.12.21 –”DAMN MUSCLE UP”

WARM UP

3 Rounds, Not for Time:
:30 mountain climbers
10 ring rows
:30 shoulder taps
5 Judo Push Ups

Into 3 Rounds, Not for Time:
10 RDL
10 bent-over rows
10 high pulls
10 shoulder presses

SKILLS & SPECIFIC WARM UP
Ring Muscle Up – Clean Warm Up

CONDITIONING

“DAMN MUSCLE UP”

RX

3 rounds for time:
1:00 strict muscle-ups
10 Unbroken Hang Power Cleans #61/40

INTERMEDIATE

3 rounds for time:
7 strict pull-ups
10 Unbroken Hang Power Cleans #36/25

G WOD – TUESDAY 11.08.20 – ”BONECRUSHERS”

MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups
5 Strict Pull Ups

SKILLS
Muscle Ups

CONDITIONING
” BONECRUSHERS”
AMRAP 15′
2 Bar Muscle Ups
4 Handstand Push Ups
8 Pistols

G WOD – MONDAY – 08.07.19 – “EVOLUTION”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 50″ Row
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups

SKILLS
Kipping – Pull Up-Chest To Bar-Mucle Up

CONDITIONING

“EVOLUTION “
AMRAP 4′:
21 Burpees
21 Box Jump Over
21 Pull Up

REST 2′ MIN
AMRAP 4′:
15 Burpees
15 Box Jump Over
15 Chest To Bar

REST 2′ MIN
AMRAP 4′:
9 Burpees
9 Box Jump Over
9 Muscle Up

G WOD – THURSDAY 26.07.18

WARM UP
AMRAP 8′
200mt Run/250 Row
20 Walking lunges PVC Shoulder dislocated
20 mt Bear Crawl
20 Back Extension
20 Tuck Crunch

MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pull Ups

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

*Compare to 27.11.17

Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

G WOD – MONDAY 16.07.18 – “CINDY”

WARM UP
2 rounds
Run 200m or Row 250m
10m Inch Worms
20 Air Squats
20 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
“Back To The Basic”

AIR SQUAT – PUSH UPS – PULL UPS

CONDITIONING

“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Compare to 04 / 09 / 2017

G WOD – MONDAY 26.03.18

WARM UP
3 Rounds Not For Time
20 Double Unders/40 single
20 Jumping Jack
20 mt Bear Crawl
20 Hollow Body Rock
20 Superman

MOBILITY & SKILLS
“Back to school”
Air Squat – Push Up

STRENGHT
Shoulder Press
every 30″
5×65%; 5×75%; 5×85%; 3x8x65%

CONDITIONING
” Tabata Something Else ” *
With a Running Clock in 16 minutes
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats

G WOD – THURSDAY 07.12.17

WARM UP
15 m Bear Crawl
20 Push-ups
15 m Crab Walk
20 Jump Squats
15m Burpee broad jumps
30 Mountain Climbers
Jog 400m

MOBILITY/SKILLS
Burgener Warm up – Muscle Ups

STRENGHT
EMOM 8′
1 Hang Power Snatch + 1 Snatch #70% Across

Rest 5′

CONDITIONING
AMRAP 15

4 Bar Muscle-Ups/Chest To Bar
8 Ring Dips
12 Burpee Box Jump Overs #60/50

MG WOD 020517 “Happy Birthday Haissam”

WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Hollow Body Rock
10 Superman hold

MOBILITY & SKILLS
Shoulders – Handstand Push Up

CONDITIONING
“Happy Birthday Haissam”
Amrap 17′
2 Bar Muscle Up/ Chest To Bar
5 Deficit Strict Handstand Push-Ups
20 Double Unders
17 Cal Row

G WOD 231216

Warm-up:
Jog 400m/Row 500m
25 Push-ups
25 Squats
25 Sit-ups
Jump Rope 3 minutes

Mobility & Skills
Shoulders – Bar Kipping

A) Practice 15 Minutes
Bar Muscle Up

Rest 3 Minutes

B) 3 Rounds For Time
10x Wall climbs
10x Toes to bar
20x Box Jumps #60/50