Alex LaChances Crouching Tiger Gymanstics program (White Tiger)
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! then... 3 Rounds 15 Calorie row 15 Strict/kipping hspu Rest 3 minutes WOD 1: For time: 50 Bar facing burpees Rest 3 [...]
WARM UP/PREP Complete 3 sets of 5 Wall squats 10 Air squats 5 goblet squats (heavy) then... L-sit; 15 sec x 3 Scap pull up x 15 WOD: 10 Minute AMRAP (As Many Rounds As Possible) 20 sec L-sit (accumulate 20 seconds) 14 Box jump overs, 20/24" STRENGTH/SUPPLEMENTAL WORK GHD sit ups: 5 x 15
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/PREP 12 minute EMOM (Every Minute on the Minute) Minute 1: 5 Goblet Squats (increase across) Minute 2: 2 Shrimps squats/leg Minute 3: Chin over bar hold; 10-15 seconds WOD Complete 5 Rounds For time of: 5/7 strict pull ups 8 Alternating pistols 400m run STRENGTH/SUPPLEMENTAL: Complete 4 sets of: Single leg bulgarian split squat; [...]
WARM UP/PREP 3 sets DB Curl to Arnold press (light); 10 reps DB Row; 10 reps Front plank; 30 sec SKILL: 18 minute EMOM (Every Minute on the Minute) Minute 1: 1-3 rope climbs Minute 2: 30 seconds Max push ups Minute 3: Row 12/18 calories STRENGTH/SUPPLEMENTAL WORK DB Bent row; 8x6/arm Straight arm lat [...]
WARM UP/PREP Complete 3 sets of 10 PVC Pass Throughs Scap Pull Ups 15, 10, 5 Hollow Rock; 10 reps SKILL: 10 Controlled kip 5 Kip swing 3 Power kip swing *repeat as needed WOD: 10 minute AMRAP (As many rounds as possible) 30 Double unders 10 Kipping pull ups 10 Burpees STRENGTH/SUPPLEMENTAL WORK 4 sets [...]
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 Unpartitioned Helen For time 1200m run 63 KBS, 16/24kg 36 pull ups + Supplemental Work: A. Close Grip Bench; [...]
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/
Warm Up/Skill 3 sets PVC Pass Through x 10 DB Press x 10 Supinated Grip Pull Up Hang; 20 sec Push Ups x 10 + WOD "JT" 21-15-9 Handstand Push Ups Ring Dips Push Ups + Supplemental/Strength Work A. DB bench, 12, 9, 6, 3 ea/arm B. Wght'd plank; 30 sec x 5
Warm Up: 10 min calf mobility + 2 sets 20 double leg hops 5 rebounding box jump + For Time: "Flight Simulator" 5-->50-->5 Double Under *You must stop between sets **25 min cutoff + Supplemental/Strength Work Accumulate 3 min FLR on low rings
