11/12/2024

Bar Muscle-Ups: Week 5

Warm-up skill work: Core to Extremity - bit.ly/4ecFN33

- Then -

6 rounds, every 90 seconds complete :
Freedom: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up
Independence: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.
Liberty: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

Videos:
Kipping Bar Muscle Up Cues & Scaling
Bar Muscle Up + Bar Dip
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Push Up
Ring Rows feet on the ground
Elevated Push-Up

Pumpkin Spice Latte

Affiliate Compete (RX+)

8:00 AMRAP

2-4-6-8…

Strict Handstand Push Ups

4-8-12-16…

Chest to Bar pull ups

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)

Freedom (RX'd)
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
4-8-12-16…
Pull-ups

-rest 4:00-

For Time:
“Erase your reps” (start where you left off and go in reverse)

Score is Part 1. Comment with your time for Part 2.

Independence
8:00 AMRAP
2-4-6-8…
Handstand Push Ups
3-6-9-12…
Pull ups
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)

Liberty
8:00 AMRAP
2-4-6-8…
Push Ups
4-8-12-16…
RIng Rows
-rest 4:00-
For Time
“Erase your reps” (start where you left off and go in reverse)

• Target Reps: 90+ (through 20 pull ups)

• Minimum number of Reps: 60 reps (through 16 pull ups)

• Part 2 Target Time: 8-9 minutes

• Part 2 Time Cap: 10 minutes