Muscle Ups are HARD work, and most people feel that they are out of reach. There is a way to bridge the gap, or at least gain some headway toward performing one by using a TRX. We will be working the TRX Muscle Up technique at class this week, so if you don’t know how to preform one yet, you soon will! Happy Training, 🙂 Coach Michelle


Our Moraga camp today showing great Muscle Up technique!


Equipment: Weights + Mat + Jumprope + Timer + TRX (optional)

Part 1: Warm Up

10 Shin Grabs

10 Squats

10 Windmills

10 Skaters

10 Bear Squats

50 Skips on Jumprope

Part 2: Full Rom Set – Perform 2 rounds

12 Push Press

12 Backward Walking Lunges

6 Plank Up Downs

6 Glute Bridge Hip Extensions + Pullover

30 Skips on jumprope

Jog 400M

Part 3: Metcon Rounds: Perfom 4 Rounds

12 Walking Lunges

12 Bent Rows

8 Thrusters

8 Stiff Leg DL

4 TRX Muscle Ups Right Leg Forward (modify with 8 Sumo Hi Pull)

4 TRX Muscle Ups Left Leg Forward (Modify with 8 get ups)

200M Run

Part 4: TABTATA CORE 20 seconds each exercise/10 seconds rest


Glute Bridge Hold

Low Plank Knee Tucks

Low Plank Body Saw

Long Arm Crunch

Reverse Crunch


Part 5: Lacrosse Ball Hip MobilityPlantar Release


Gumsaba Outdoor Fitness Class schedule Tuesday 2/9/16

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Bosu HIIT

5:30AM Sunrise Danville Mens class – Coach Joel – Sets N Reps

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Sets N Reps

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Bosu HIIT

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)