Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
Warm Up/Skill: 10 min amrap for quality 10 PVC PT 20 sec supinated pull up hang 20 sec arm extended side plank/arm 10 Shoulder taps in high push up position + WOD: Skill practice for CF Open workout 17.2 or For time: 30 Burpee MU + Supplemental Work: 3 sets Strict Toes to Bar; 12 [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill 20 min row *10 GHD every 2 min + WOD 5 Rounds 20 Cal AD/Row 10 Box Jump over; 24/30" + Supplemental/Strength Work A. Strict negative pull up; 3 reps x 5; rest 2 min B. Powell raise; 10 reps/arm x 3 C. DB row; 6 reps/arm x 4
3 sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + WOD 10 min amrap 3 Complex (1 TTB+1 Pull Up+1 CTB) 1 rope climb 200m run *Complex must be unbroken to count + Supplemental/Strength Work Accumulate 2 min FLR on low rings
Warm up/Skill A. Handstand hold; 20 sec x 4; rest 40 sec B. DB Push Press; 5, 5, 5, 5, 5; rest 90 sec + WOD 5 Rounds 15 kipping hspu Open standard (as fast as possible) 50 UB Du (*500m row penalty for broken DU) + Supplemental/Strength Work 3 sets Tate Press; 6-8 reps [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill 20 Cal row @ workout pace Rest 1:1 x 3 + WOD Skill practice for CF Open workout 17.1 or 10-->1 Ring dips 20-->2 (decrees by 2) GHD Sit ups + Supplemental Work: 3 sets Strict ttb; 10 reps Rest as needed Sorensen hold; 20 sec Rest as needed
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Warm Up/Skill 20 PVC pass through 2x10 DB Press 2x10 OH walking lunge + Hand Stand Hold; 3x10sec + 2 Sets 5 controlled kip swing 5 active kip swing 3 power kip swings + WOD 3 sets 10 TTB 14 box jump over, 20/24 Run 200m Rest 90 sec + Supplemental/Strength Work A. Strict negative [...]
Warm Up/Skill: 20 PVC PT 3x10 DB Press; 10/15lb 3x10 DB row; 15/20lb + 3 Sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + WOD: 10 Min emom Odd: 1-3 bar MÜ Even: 1-3 Ring mü + Supplemental/Strength Work: Hand stand walk; 50ft x 4; rest as needed
Warm Up/Skill Wall Squat x 10 Air Squat x 10 Forward walking lunge x 10 Reverse walking lunge x 10 PVC pass through x 15 Push up 3x5 DB Press 3x10 @ 10/15 DB OH walking lunge 2x10 @10/15 + WOD 21-15-9 Row cals Pull ups Wall ball to 10' Target 14/20# + Supplemental/Strength Work 3-5 [...]
