The Vine Yard CrossFit
Team Entropy at the VineYARD 2 .JPG

The Vine Yard CrossFit blogs include topics such as health, wellness, fitness and wine

Our blogs include topics about health, nutrition, wellness, fitness, the winemaking process and CrossFit.

8 week to a better muscle up program .......

You Are The Sum of Your Actions

We are offering this 8-week program to those who have muscle ups but are interested in being able to cycle through this movement quicker. Focused on volume adaptation and shoulder endurance we are confident this program will give you some separation during the upcoming OPEN. 

Before you begin! Study the movement and apply perfect movement to your muscle up..

 Get a baseline assessment of 30 muscle ups for time with an 8 min cap for women and 6 min for men. 

Week 1 

Monday

7 min MU AMRAP
rest 2 min then
Max MU in 1 min 


Wednesday

14 min AMRAP
150 wb (20/14# 10ft/9ft target) 
+ 90 DU + 30 mu 

Friday

5 mu for time rest 3 min
4 mu for time rest 2 min
3 mu for time 


Week 2 

Monday
7 min MU AMRAP
rest 90 seconds then
Max MU in 90 seconds 


Wednesday

60 cal row + 50 toes to bar + 40 wallball  (20/14 10ft/9ft) + 30 cleans 95/65 + 20 muscle ups 

Friday
6 muscle ups for time rest 3 min
5 muscle ups for time rest 2 min
max unbroken muscle ups 

Week 3 

Monday
7 min MU AMRAP
rest 90 sec
max MU in 2 min 

Wednesday
14 min AMRAP
7 mu + 50 wallball (20#/14# 10ft/9ft) + 100 double under 

Friday
7 muscle ups for time rest 3 min
6 muscle ups for time rest 2 min
max unbroken 

Week 4

Monday
6 min MU AMRAP
rest 2 min
Max MU 1 min 

Wednesday
10 min AMRAP 20 ghd sit ups + 5 muscle ups 

Friday 

10 mu for time rest 3 min
max unbroken mu rest 2 min
max unbroken mu 

Week 5

Monday
6 min MU AMRAP
rest 2 min
max muscle ups 2 min 


Wednesday
none 


Friday
12 muscle ups for time rest 3 min
max unbroken muscle ups rest 2 min
max unbroken muscle ups 

Week 6 

Monday
6 min MU AMRAP
rest 1 min  
max MU in 2 min 

Wednesday 

Nasty Girls 

Friday
15 muscle ups for time rest 3 min
max unbroken rest 2 min
max unbroken 


Week 7

Monday
5 min MU AMRAP
rest 1 min
max muscle ups 90 sec 


Wednesday

Amanda


Friday
20/18 muscle ups for time rest 3 min
max unbroken muscle ups rest 2 min
max unbroken muscle ups 

Week 8

Monday
30 burpee muscle up
for time

Wednesday
none

Friday
30 muscle up for time
Congrats on your new PR

 

 

 

 

 

 

Margaux AlvarezComment