Alex LaChances Crouching Tiger Gymnastics Supplement (Red Tiger)
Warm Up/ Skill: Rebounding hurdle/box hops 4-6 consecutive jumps pulling knees up as high as possible and minimizing ground contact time 5 sets; rest as needed + Strength/Supplemental: Cossack Squats; 10 slow controlled reps x 3; 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: 20 min amrap 3 Strict MU 6 Burpee box jump over, 24/30" 12 Cal row
Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplemental: A. Bulgarian Split Squat; 6 x6-8 reps B. 90-90 L Rope hang; amrap x 4/side; rest 90 sec between
Today is an active rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Warm up/prep: A. Strict press; 3rm + Strength/Supplemental: A. Strict Pull Up; 50 reps completed in doubles
Warm up/prep: 3 sets 10 Shoulder taps Bottoms up kb overhead carry; 40ft/arm + Strength/Supplemental: Belly to wall hs hold; 30 of work :30 of rest x 10
Skill Strict controlled kip; 30 reps + Strength/Supplemental: Face pulls; 100 Reps PVC Pass through; 50 reps
Today is a rest day!
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: 5 Rounds 18 TTB 50 Double unders rest as needed 21-15-9 Push Jerk; 95/135# CTB
Warm up/prep: 2 sets PVC PT; 10 reps HS Hold; 20 sec DB Pull Over; 10 reps DB Press; 10 reps Wall Squat; 10 reps Goblet Squat; 3x5 + Strength/Supplemental: A. Feet Elevated Ring Row; 6 x6-8 reps B. L Hang; 30 sec x 6
Today is a rest day for the program!
