Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
THIS IS A TESTING WEEK A Single Leg Bulgarian split squat @ 31x1; 5 reps/leg (max load) + WOD: 12 min amrap 14 alt pistol squats 8 box jumps, 24/30" 28 DU
THIS IS A TESTING WEEK Weighted Pull up; 3 rep max Max strict pull ups @ 31x0 + WOD: 4 Rounds 400m run 25 CTB Pull ups
Today is a rest day for the program!
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: 3 Rounds 800m run 25 GHD sit up + Supplemental Work: 3 Sets DB Incline Bench Press; 12-15 reps [...]
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/
3 sets Scap pull up x 5 Controlled kip x 5 Power kip x 3 + 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 [...]
Warm Up/Skill 2 sets Ring pec stretch x 20 sec band mu transition x 3 + Roll into pistol; 3 x 4/leg + WOD “Nasty Girls V2” 3 Rounds 50 Pistols 7 MU 10 Hang Pwr Cln; 125/185 + Supplemental Work: A. 20 strict MU
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: 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: 9-15-21 Row cals Burpees over rower rest 3 min 5 Rounds 7 strict pull up 10 strict ring dips 30 DU [...]
Skill 3 sets 5 controlled kip 3 kip swing 3 power kip swing + WOD: 21-15-9-6-3 CTB Pull Up Burpee to bar TTB
