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Skill: Muscle-up progressions

20:00 to determine your stage of progression or advance your skill to the next level

  • transitions: box – kneeling – jumping – banded
  • Muscle-up: jumping – partner assist – kipping – strict

 

10:00 ring work

  •  ring row – ring push-up – ring dip
  • toes to rings – skin the cat – ice cream makers

 

5:00 Core on the floor

  • 2 point plank w/ extension – 2 point plank w/ abduction – spider planks – dragon flags – planche

 

Core Intervals – :20 Active + :20 Isometric +  :20 REST

  • :20 pikes  -to-  :20 plank

REST :20

  • :20 L oblique raises  -to-  :20 L side plank

REST :20

  • :20 R oblique raises  -to-  :20 R side plank

REST :20

  • :20 glute bridge raises  -to-  :10 L then :10 R single leg bridges

REST :20

  • :20 L 4 point based tuck/extend  -to-  :20 L 2 point based hold

REST :20

  • :20 R 4 point based tuck/extend  -to-  :20 R 2 point based hold

REST :20

  • :20 leg lever lifts  -to-  :10 45 degrees then :10 30 degrees leg lever holds
MetCon – AMRAP10
  • advanced: Muscle up (no glide or butterfly)
  • intermediate: banded muscle-up  -OR-  jumping muscle-up (rings above head height, must pause once transitioned before press out)
  • development:  5 box transitions equal 1 muscle-up