Skill/Warm Up: Kip Swing Tech: Bar or ring *3-5 swings EMOM for 15 min **Work to down on the bar or rings with the lats rather than pulling with the arms. Tension should occur from the tip of the toes upward through the torso. And should remain throughout the movement. Keep the motion small and [...]
Today is a rest day for the program!
Warm Up: 10 PVC Shoulder Dislocation 10 PVC Shoulder Dislocation (reverse grip) Scap Pull-up; 10 reps 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: For time 1 [...]
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 Skill: Using a [...]
Today is a rest day for the program!
Warm Up: 3 sets Ring Pec stretch; 30 sec Supported German Hang; 30 sec Scap Pull Up; 10 reps Skill: MU Transitions (low rings/feet supported); 15 reps + Banded Muscle Up; 3 reps x 5 sets; rest 90 sec WOD: 16 min Emom Even: 10 T2B Odd: Row 200/250 Strength: 5 sets False Grip Pull [...]
Warm Up: 3 sets 10 PVC Shoulder Dislocation 10 PVC Shoulder Dislocation (reverse grip) Scap Pull up; 10 reps Skill: 3 sets Kip Swing (shoulders only); 5 reps Kip Swing w/ hips; 5 reps *Focus on an active scap; while pushing back and forth against the bar **Feet should remain together with toes pointed [...]
Warm Up: 3 sets 10 PVC Shoulder Dislocation 10 PVC Shoulder Dislocation (reverse grip) Scap Pull up; 10 reps Skill: 3 sets Kip Swing (shoulders only); 5 reps Kip Swing w/ hips; 5 reps *Focus on an active scap; while pushing back and forth against the bar **Feet should remain together with toes pointed WOD: [...]
Today is a rest day for the program!
Warm Up: 10 PVC Shoulder Dislocation 10 PVC Shoulder Dislocation (reverse grip) Scap Pull-up; 10 reps 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: 30:00 AMRAP 400 Meter [...]
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 Skill: Using a [...]
Warm Up: 3 Sets Ring Pec stretch; 30 sec Supported German Hang; 30 sec Scap Pull-up; 10 reps Skill: Muscle-up transitions (low rings/feet supported); 15 reps Banded muscle-ups; 3 reps x 5 sets; rest 90 sec WOD: 2 Mile run for time Strength: 4 Sets False Grip Ring Row (elevate feet to increase [...]
