Tuesday, 27 June 2017


Muscle-up Progression

Try these Russian push ups to help with transitions…….use bands or jumping into the muscle up, ring or bar.

Metabolic Conditioning

AMRAP x 4 minutes:

10 air squats

10 double unders

REST 1 minute then….

AMRAP x 4 minutes:

3 burpees

5 pull-ups

REST 1 minutes then….

AMRAP x 4 minutes:

3 box jumps, 24/20

10 box jump overs, 24/20


Scale options:

for double unders: 20 singles AND 5 jumping jacks

for pull-ups: NO BANDS, use ring rows if space allows or jumping pull ups

for box jump overs: lateral jump over PVC at lower height.

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