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Alex LaChances Crouching Tiger Gymnastics Supplement (Red Tiger)
Warm up/prep: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: For time: 10 Muscle Up 30 Cal ab 10 Muscle Up *rest 3 min 3 Rounds 75 ft Overhead walking [...]
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec Dumbbell Pull Over; 10 reps Dumbbell Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplementary A1. Seated hammer curls; 14 alt'ing reps x5; rest 1 min A2. Laying DB tricep extensions; 15-20x5; rest 2 min
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Swimming Running Biking
Warm up/prep: 3 Rounds 10 Shoulder taps (wall/freestanding) 10 Hollow rocks + Strength/Supplemental: A. Single arm DB OHS; 10 reps x4/side; rest 1 min
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplemental: Ring Support Hold; reverse tabata 10:20 x 10
Skill: 10 min Accumulate max height box jump + Strength/Supplemental: Cossack Squats; 10 slow controlled reps x 4; rest 90 sec
Today is a rest day for the program!
Warm up/prep: Take 15-20 and work on a skill component from earlier in the week. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! + WOD: For time: 20 Rope climbs 100 Hand release push ups 50 Bar facing burpees 75 Cals assault bike
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplemental: A1. Seated Hammer curls; 14 alt'ing reps x4; rest 1 min A2. Laying DB tricep extensions; 15-20x4; rest 2 min
Today is a rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm up/prep: A. Strict press; 1rm + Strength/Supplemental: A. Single arm DB OHS; 10 reps x3/side; rest 1 min
Warm up/prep: 2 sets PVC Pass Through; 10 reps Hand Stand Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplemental: Forward Lean on Rings; reverse tabata 10:20 x 8
