11/5/2024

Bar Muscle Ups: Week 4

bit.ly/3AcFh7p

- Then -
8-minute EMOM [30 seconds of MAX effort in each minute]
Freedom:
Even Minute: 30 seconds of max Bar Muscle Ups
Odd Minute: 30 seconds of max Hollow Rocks

Independence:
Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups
Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position

Liberty:
Even MInute: 30 seconds of max Ring Rows
Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

Score is total reps of each movement

Videos:
Kipping Bar Muscle Up Cues & Scaling
Hollow Rocks
Box Bar Muscle Up
Kipping Chest to Bar
Kipping Pull Up
Tuck Hold
Ring Rows (feet on the ground)

Big Daddy

Affiliate Compete (RX+)

5 sets

1:30 AMRAP

20/16 Calorie Air Bike

Max Double Dumbbell Snatch (50s/35s) in Remaining time

-Rest 2:30 between sets-

Freedom (RX'd)
5 sets
1:30 AMRAP
20/16 Calorie Air Bike
Max Double Dumbbell Snatch (35s/25s) in Remaining time
-Rest 2:30 between sets-

Independence
5 sets
1:30 AMRAP
16/13 Calorie Air Bike
Max Double Dumbbell Snatch (25s/15s) in Remaining time
-Rest 2:30 between sets-

Liberty
5 sets
1:30 AMRAP
12/10 Calorie Air Bike
Max Kettlebell Swings (light) in Remaining time
-Rest 2:30 between sets-

• Target Reps each set: 15+ Reps

• Minimum number of Reps each set: 10 Reps