Ready for some more bar muscle ups??? This workout is a going to be a great test of fitness! First we are going to test your midline and stability with the overhead squats and then you’re getting tossed into what will definitely be a fun chipper. Remember, when we are working on our bar muscle ups, we have to get our hips to the bar! Here is a video to preview some of the skill work we’ll be doing in class.
RX PLUS
Two attempts, each for maximum weight; rest amply between efforts:
Tempo Overhead Squat (10-second descent, 10-second hold)
Then,
For time:
150x Double Under
75x Thruster @ 75/55-lbs.
50x Box Jump-over, 24/20-inches
25x Bar Muscle-up
RX
Two attempts, each for maximum weight; rest amply between efforts:
Tempo Overhead Squat (10-second descent, 10-second hold)
Then,
For time:
75x Double Under
50x Thruster @ 75/55-lbs.
25x Box Jump-over, 24/20-inches
15x Bar Muscle-up
FIT
Two attempts, each for maximum weight; rest amply between efforts:
Tempo Overhead Squat (10-second descent, 10-second hold)
Then,
For time:
150x Single Under
50x Thruster @ 45/35-lbs.
25x Box Jump-over, 24/20-inches
10x Pull-up + 10x Ring Dip