Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
Warm Up/Skill 3 sets 3 Controlled kip 3 knee to elbow 3 t2b (Unbroken complex) rest as needed + Lateral Paralette hops; 4x15 sec (increase speed each set) + WOD 18 min amrap 9 T2B 14 Alt DB Snatch; 30/50# 18 Box Jump over, 20/24" + Supplemental/Strength Work 3 sets Powell Raise; 10-12 reps/arm rest [...]
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 15 min amrap 15 Cal Row 15 DB Thrusters, 30/50 15 Burpees [...]
Today is a rest day! WODstar’s Recovery Yoga is made for days like this. https://wodstar.com/register/workout-yoga-recovery-video-series/
Skill Practice: 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: 21-15-9 Thruster, 95/135# Strict Pull ups rest 5 min 30-25-20 GHD Sit up Calorie Row + Supplemental Work: 3 [...]
Warm Up/Skill: 10 min emom Odd; 3 shrimp squats/leg Even; 5-4-3-2-1 UB DU + Workout: For time 40 Paralette Push Ups 80 DU 40 Alt Pistol Squats 20 Paralette Push Ups 40 DU 20 Alt Pistol Squat + Supplemental Work: 3 sets Bulgarian Split Squat; 8/leg rest as needed Single leg back ext; 6/leg rest [...]
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: 2 Sets 5 Controlled kip swing 5 Active kip swing 3 Power kip swings + Skill: 3 Sets 2 Bar MU 5 Power Snatch, 55/75# rest 1 min + WOD 2: "16.3" 7 min amrap 10 Power Snatch, 55/75# 3 Bar MU + Supplemental/Strength Work: 3 sets Single arm seated lat pull down; [...]
Warm Up/Skill: 3 sets 30 Sec jump rope 7 Tight kip swing (hollow to arch) 10 Sec AD Sprint rest as needed + Lateral Paralette hops; 4x15 sec (increase speed each set) + WOD: 6 Sets @ 100% effort 7 Box Jump over, 20/24# 14 T2B 21 Cal AB/AD Rest 1 min + Supplemental/Strength Work: [...]
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: 15-->1 Burpees 25ft OH walking lunge between sets, 65/95# + Supplemental/Strength Work: 3 [...]
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: A1. Weight'd/Strict False Grip Ring Pull Ups; 1-2x3; rest 2 min A2. Weight'd/Strict Ring Dips; 2-3x3; rest 2 min + WOD: Every 3 min until failure 10 C2B pull up 10 burpee *upon ever completed round add 2 pull ups and 3 burpees 12/13-14/16-16/19-etc + Supplemental work: 3 sets 10+ Upright Row 10+ [...]
Warm Up/Skill A. Shrimp squat from bottom up; 3 reps/ leg x 3; rest 2 min B. Weight'd pistol hold; 20 sec/side x 4; rest 90 sec *Use 10-15lb plate held out in front of you for load and balance at the bottom of the pistol **Scale to box if needed + WOD: For time [...]
