Monday September 18th 2017

A: 10 Mins To Establish you max set of ring Muscle ups

*Do not rush here. Naturally one set will be your max, its pretty unlikely you will get multiple chances. If one isn't possible, find a max negative muscle up. AKA; top down as slow as possible

B: Take 70% of that Number and perform 5 Sets. 

*If you weren't able to get one, perform 8x 3: 3 position muscle up progression from knees



Friday September 15th 2017

A: 3 Rounds: :20 Max Effort HSPU then 50 PVC Strict Press *this is just pre-fatigue

B: 10x1 Tempo HSPU Negative. Preferably wall facing with controlled descent of 8 seconds

C: Accumulate 3:00 in Headstand



Wednesday September 13th 2017

For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep



Tuesday September 12th 2017

4 Rounds For Quality 

Max Reps UB HSPU 

Match Number in OHS 135/95

*Max effort doesn't often afford virtuosity. This will take solid effort, this is also why this is NFT, but for quality rest as needed between rounds. 



Monday September 11th 2017

A1: 10x 3 Strict Ring Pull Ups 

A2: 10x 1 Strict Pull Up + MU Transition 

A3: 10x 1 Strict MU

*This is performed like a complex with no rest between. As in 3 Pull UPs + 1 MU to low support + 1 Full Strict MU



Friday September 8th 2017

A: Find 5 Max Effort false grip ring pull up hold*

*Attempt to keep this as deep as possible. Not just at chin

B: 8x2 Ring Transition: *in and out of muscle up support

C: 10x1 Strict MU for Quality, if easy increase time



Monday August 21st 2017

A:  10 Min Practice  Bar MU progression of choice*

*Find one of any videos posted to our IG and spend 10 Mins developing it

B1: 10x 3 Underhand Ring Pull Up

B2: 10x 3 Ring Row*

*For the ring row, focus on or accentuate the press down on the ring toward the hip. 



Friday August 18th 2017

A: 25 Thrusters 95/65*

*This is purely pre-fatigue so proceed at will and with relative intensity

B1: 10x 1 Ring Pull Up to Sternum

B2: 10x 1 Ring Transition (in and out of muscle up support

B3: 10x1 Strict Dip

*Yes, this is a segmented muscle up. However do not just simply move through it. Perform it as: Pull up- Pull up to transition- Pull up to transition to dip. Rest as needed



Wednesday August 16th 2017

A: Accumulate 2:00 in HS inside a 36" square

B: 8x3 Strict HSPU*

*If HSPU are easy, add tempo, or move to free standing, wall facing etc. To maximize time under tension

C: For Time: 40 Kipping HSPU



Monday August 12th 2017

A: Spend 10 minutes maximizing tension throughout the entire muscle up. 

  • 3 postion muscle up work
  • Negatives
  • Tempo Muscle ups

*Utilize one of the three to develop control through each phase of the movement. 

B. Accumulate 50 Swing to Ring Row