Muscle-Up Progressions

then…

4 rounds:

– 400 m run

– 15 Overhead squats (95/65)

– 10 Toes to bar

– Rest 2.5 min

*Try and string all reps together every round.

*Record time for each round.

Push Jerk  3-3-3-3-3

then…

5 rounds for max reps:

– 30 seconds kettlebell swings (53/35)

– 30 seconds rest

– 30 seconds burpee broad jumps

– 1 minute rest

then…

Ab-wheel round 2 or January Challenge

Thruster 3-3-3-3-3

then…

For time:

1-2-3-4-5-6-7-8-9-10

– Thrusters (135/95)

– Strict pull-ups

*Focus on connecting each set of thrusters by not dropping the bar

 

Press 7×2

“Annie”

50-40-30-20-10

– Double unders

– Sit ups

then…

Row sprint 25 seconds x3

Front Squat 7 x 2

5 Rounds AFAP:

– 5 Deadlift (225/155)
– 10 Pull ups
– 15 Jumping lunges
– 200m run

20 min AMRAP:

– 10 wall balls (20/15)

– 10 kettlebell swings (1.5/1)

– 10 box jumps (24/20)

“Little DT”

5 rounds for time:

– 12 Deadlift (135/95)

– 9 Hang power cleans

– 6 Push jerk

then…

A special ab-alicious afterparty

 

5 rounds:

– Overhead squat x3

– rest 30 second

– Plank Hold or FLR x 60 seconds

– rest 60 seconds

then…

For time:

– 21 burpees

– 21 pull-ups

– 200 m run

– 15 burpees

– 15 pull-ups

– 400 m run

– 9 burpees

– 9 pull-ups

– 800 m run