Warm Up: 3 Sets 10 PVC shoulder dislocation 10 PVC shoulder dislocation (reverse grip) 10 Scap Wall Slides + Thoracic Spine Mobilization; 10 min Skill: Negative handstand push-up; 3 reps w/ 5 sec lower x 5 sets; rest 2 min -or- Kipping handstand push-up w/ negative; 5 reps w/ controlled decent x 5; sets; [...]
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: 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 Skill Practice: Take 15-20 and work on a [...]
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: “Test 2” *Retest 3 Min amrap Muscle ups Strength: 4 Sets False Grip Ring Row(elevate [...]
Warm Up: 3 Sets 10 PVC shoulder dislocation 10 PVC shoulder dislocation (reverse grip) 10 Scap Wall Slides + Thoracic Spine Mobilization; 10 min Skill: Neg Hspu; 3 reps w/ 5 sec lower x 5 sets; rest 2 min -or- Kipping hspu w/ Neg; 5 reps w/ controlled decent x 5; sets; rest 2 min [...]
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: Your Choice 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: 20 min Amrap 2 Ring Muscle Up 4 Kipping HSPU 8 KBS, 24k/32k -or- 20 min [...]
Today is a rest day for the program!
