Thursday, December 5
December 4, 2013
Saturday, December 7
December 6, 2013


2 rounds of
10 hanging scap retractions
10 hip bridges
10 V ups
30 jumping jacks

5 rounds for time* of
10 Toes to Bar
10 Box Jumps (24″/20″)
* 8 min cap

Skill Prep
Muscle Up progression
2 rounds of 5 FG Ring Rows + 5 Kip-to-Hip Bridge
3 rounds of 2-4 Band Assisted Muscle-Up transitions

Skill Practice
10 minutes MU practice/attempts, working on any of the following:
FG kip swing on rings
muscle up pulls (rings-to-hips)
muscle ups


  1. Steph says:

    It was fun to work on the MU pulls on the rings today, although the hands were pretty raw by then and could only take a few sets. Saw a few people almost get their first muscle up. Keep working at it, guys!

  2. Dray says:

    Hands and wrists are a little beaten up but this was a fun night. T2B + box jumps as the warm-up for the skill work was effective and saw Jessi get on top of the rings several times in MU attempts! That’s basically there so I’m expecting her to just get one some time after class in the next week or so.