muscleups-copyFeeling stuck with your muscle ups? Our next PVCF Skill Series is this Saturday at 9.00 a.m. in Hadley! The focus? Bar MUSCLE UPS!Pre-req: chest to bar pull-ups See you then!

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work! 1. Warm-up A: 100 double unders

2. EOMOM 10: Even min: 2 wall walks Odd min: 10 L-sit knee extensions

3. Technique review: the bear crawl (5 min)

4. “Krampus Kommst!” 40-30-20-10 reps for time of:

  • Kettlebell swings
  • Burpee Box jump Overs 24/20”
  • Toes-to-bar
  • Bear crawls (in meters)

(25 min)

LIII: American swings @ 70/53lbs LII: Russian or American swings, weight as appropriate, scale box for burpee box jump overs to be able to keep moving efficiently. LI: 4 rounds not for time of 7 Russian swings, 7 box jumps, 7 burpees, 7 supine leg raises

Have fun!