Workout of the Day: Tuesday February 20

Skill Work

Bar Muscle Up

Beginner:

EMOM x12:

Mins 1-3: 1.1.1 Jump to pike

Mins 4-6: 1.1.1 Jump to pike to patient arch

Mins 7-9: 1 top to bottom into the toe rise for quality

Mins 10-12: 2 negative pull ups on 6 count (band or weight as needed)

Intermediate:

EMOMx12

Mins 1-3: 1.1.1 Jump to pike to patient arch

Mins 4-6: 1.1.1 Jumping Box BMU

Mins 7-9: 2 top to bottom reps into the hip drive + press down for quality

Mins 9-12: 2-3 single bar muscle ups OR 2 negative bar muscle ups

Advanced:

EMOMx12

Mins 1-3: 1.1.1 Jump to pike to patient arch

Min 4-6: 2 top to bottom reps into the hip drive + press down for quality

Min 7-12: 3-5 burpee bar muscle ups

Rounds/Reps

Rigged: Level 1

14 minute AMRAP:

2 rounds:

16 toes to bar

16 Dual DB farmers lunges @ 50/35lb

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2 rounds

8 bar muscle ups

16 Dual DB front rack lunges @ 50/35lb

Rounds/Reps

Rigged: Level 2

14 minute AMRAP

2 rounds:

16 Kipping Knees to Chest

16 two DB farmers lunges - 35/25lb

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2 rounds

8 Burpee to Jumping Pull up

16 Dual DB front rack lunges - 35/25lb

*See athlete notes for Level 3 Options