WARM UP: Complete 3 rounds at an easy pace. 1 Minute Row 10 Russian Kettlebell Swings. Choose A Comfortable Warm Up Weight. 10 Toe Touch Reach To Sky 10 Lunges 30m Single Arm Overhead Dumbbell Walk. Choose A Comfortable Warm Up Weight. Keep Elbow Locked Out And Shoulder Pressed Up Into The Ear. Muscle Up [...]
WARM UP: Complete 3 Rounds at an easy pace: 1 Minute Assault Bike 30 Second Plank Hold 5 Up Dog Down Dogs 6 Push Ups 10 Alternating Plank Lunges 5 Ring Rows MUSCLE UP TRAINING: Weighted Ring Dip Clusters Complete 5 Rounds of: 1 Ring Dip, rest 10 seconds 1 Ring Dip, rest 10 seconds [...]
Today is a rest day for the White Tiger Program. If You missed any days, you can always go back to the WOD archive.
WARM UP: Complete 2 Rounds at an easy pace: 20m Run 20m Broad Jump 20m Lunge Walk 20m Burpee Broad Jump 20 PVC Pass Thru’s 20 Second Pectoralis Stretch 20 Second Skin The Cat Floor Stretch 20 Second Bridge MUSCLE UP TRAINING: Complete 2 rounds for perfection: 30 perfect Hollow Rocks + 1 minute Chinese [...]
Warm Up: Complete 1 time through: 30 Second Row At 80%, 30 Sec Rest X8 30 Second Pectoralis Stretch 30 Second Skin-The-Cat Floor Stretch 1 Wall Walk + 20 Handstand Shoulder Shrugs. Keep Elbows Straight And Thighs Off The Wall. Glutes Should Be Squeezed And Body Should Be In A Hollow Position. MUSCLE UP TRAINING [...]
Today is a rest day in the program, take advantage!
Warm Up: Complete 3 rounds at an easy pace: 1 Minute Single Unders 5 Inch Worm Push Ups 10 PVC Pass Thru’s 5 Ring Rows MUSCLE UP TRAINING Weighted Bar Dip Clusters Complete 5 Rounds of: 1 Bar Dip, rest 10 seconds, 1 Bar Dip, rest 10 seconds, 1 Bar Dip, rest 90 secconds Choose [...]
Warm Up: 3 rounds at an easy pace 200m Run 6 Candle Stick Straight Jumps 10 Banded Kneeling Lat Pulls 20 Sec Pectoralis Stretch Muscle Up Training: 3x5 Big Powerful Hollow/Arch Kips on the Rings, as big as you can. 5x5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest [...]
WARM UP: 2 Rounds at an easy pace 10 Up Dog Down Dogs 10 Alternating Plank Lunges 10 Alternating Pigeons 10 Alternating Lateral Lunges MUSCLE UP TRAINING: Complete 3 perfect rounds, try to go unbroken: 1 Wall Walk 10 Handstand Shrugs 10 Handstand Shoulder Taps 10 Thigh Taps 10 sec Single Arm Hold (Right) 10 [...]
Today is a rest day for the muscle-up program.
WARM UP: 1 round at an easy pace 3 Wall Walks 20 PVC Pass Throughs 15 Air Squats 10 Box Jumps 10 Alternating Lunge Switch Jumps 200m Run MUSCLE UP TRAINING: Complete 3 Rounds of 15 Supinated Banded Lat Pulls Rest 60 sec between sets. Strict Ring Muscle Ups Take 20 minutes to work on [...]
WARM UP: Complete 3 rounds at an easy pace: 10 Walking Lunges 10 Alternating Plank Lunges 30 Second Pectoralis Stretch 5 Ring Rows MUSCLE UP TRAINING: Accumulate 2 min Hollow Hold Accumulate 2 min Arch Hold Complete 3 Sets of 5 Perfect Bar Hollow/Arch Kips on Rings. As big and powerful as you can. Take [...]
