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: 25 min Amrap Row 500m 3 Rope climb 30 Cal Airdyne/ Assault Bike 5 Burpee MU Run 800 15 GHD [...]
Warm up/Skill: 3 sets PVC pass through, 5 reps 20 sec Ring pec stretch 5-8 Push ups WOD: For Reps 21-18-15-12-9-6-3 Push Ups 42-36-30-24-18-12-6 DU Strength/Accessory: Ring Dip+Support Hold; 3-5+20 sec hold x 5; rest 2 min Lsit/Tuck hold; 20-30 sec x 5; rest 1min Seated leg lifts; 10 reps x 5; rest 2 min
Today is a rest day for the program!
Skill/Warm up Banded Muscle Up turnover; 20 reps For time: 50 DU 40 Burpee to pull up bar 30 GHD Sit up 20 Box Jump, 30/36" 10 Muscle Up Strength/Accessory Front lever lowers; 20 reps + FLR on Rings; Accumulate 3 min
Skill/Warm Up 10 wall squats 20 walking lunges forward 20 walking lunges backward 10 goblet squats, 25/35lb + Single leg squats from short box; 5 reps per leg x 3 sets; rest as needed *Box set up should be just bellow parallel WOD: 4 rounds 400m run 20 Alternating Pistol squats Strength/Accessory: Forward roll to [...]
Skill/Warm Up: Wrist taps; 10 reps Elbow Taps; 10 reps Shoulder Taps; 10 reps + Hand Stand Walk While Piked on box; 5 full circles around box each direction + Hand stand walks; 20 ft x 5; rest as needed *Use partner assistance if needed (would you like a video of some options for this?) [...]
Today is a rest day for the program!
Skill/Warm up: 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: 20 min Amrap 200m Run 100ft Farmer Carry; 50/70 per hand 15 Kipping HSPU 30 Sec Side plank (r) 15 [...]
Warm up: Forward Roll; 20ft x 2 Backward Roll; 20ft x 2 Dive Roll; 20ft x 2 Quick Roll x3; x 2 Forward Roll into bear crawl; 20ft x 2 Backward Roll in Crab walk; 20ft x 2 Cartwheel to forward roll to opposite cartwheel; x 2 + Wrist mobility; 5 min WOD: For Reps [...]
Today is a rest day for the program!
Skill/Warm up 3 sets 20 sec German hang 5 False Grip Ring Row 5 Muscle Up transition from floor + Bar/Ring Muscle Ups; 1-3 reps otm x 10 min -or- Jumping Bar Muscle Up from box; 1-3 reps otm x 10 min
Warm Up: 3 Sets 10 PVC Pass Through 10 Strict DB Press, 10/15lb 10 OH DB Walking Lunge, 10/15lb + Wall Facing Handstand hold; 20 sec x 6; rest 40 sec *Goal is to remain as hollow as possible, and as close to the wall as possible. WOD: For Time: 7 rds 30 DU 30ft [...]
