Thursday, 21 November 2024

Bar Muscle Ups: Week 6

EMOM 8:

Freedom:

Even Minute: 4-6 Bar Muscle Ups

Odd Minute: 30-second Hollow Hold

Independence:

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 20-second Hollow Hold in Tuck Position

Liberty:

Even MInute: 9-12 Ring Rows

Odd Minute: 30 seconds of Sit Ups

- Score is reps of the Even Minute movement

Conditioning:

For time (each set):

3 sets (Every 7:00)

15-12-9

Calorie Echo Bike

60-48-36

Double Unders

- Womens calories: 12-10-8