Thursday 09.14.23

Class Times:
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees

Quality Time (Min 18-28)

Bar Muscle Up Efficiency

Here is one progression option: Hollow into Superman practice on floor, Kip Swing w/ toes on Box, Jumping BMU, Cross banded BMU, Full BMU. There are SO MANY coaching points that can be inserted into these options, you can focus on any point and take it in a direction you need. Those with solid BMU can still practice getting better, many athletes are still very inefficient even if they can do a few.

Get Fit (Min 34-56)

4 Rounds
30/24 Calorie Bike or Row
15 KB Swings 53/35
100m KB Carry 53/35
– 2:00 Rest –
*22 Min Cap

With the rest built in your are incentivized to push the Swings and Carry hard knowing there’s an end in sight. Try not to empty the tank on any Bike/Row effort as it may cause you to actually go slower overall with the transitions and need to hold on to the KB.


5 Rounds
20/16 Calorie Bike or Row
15 KB Swings 35/25
100m KB Carry 35/25
– 2:00 Rest –

Competitor Extra

Snatch Balance
rest as needed
build across sets

Focus on speed under the bar instead of heavy load