Warm-up: Tumbling 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 Mobility: 5:00 Wrist mobility Skill: Using a wall [...]
Today is a rest day for the program.
Warm- up Ring Pec stretch; 30 sec Supported German Hang; 30 sec Scap pull-up; 10 reps X 3 Skill: Muscle-up transitions (low rings/feet supported); 15 reps Banded muscle-up; 3 reps Rest 90 sec x 5 sets WOD: 3:00 AMRAP “Test 2” Muscle-ups Strength: False Grip Ring Row(elevate feet to increase difficulty); 10-12 reps Strict [...]
Warm-up: 10 PVC shoulder dislocation 10 PVC shoulder dislocation (reverse grip) 2 Min tricep mobilization/smash x 3 Thoracic Spine Mobiliation; 10 min (Game Changer!) Strength: Negative handstand push-up; 3 reps w/ 5 sec lower x 5 sets; rest 2 min -or- Kipping handstand push-ups w/ negative; 5 reps w/ controlled decent x 5; sets; rest [...]
Warm-up: 10 PVC Shoulder Dislocation 10 PVC Shoulder Dislocation (reverse grip) 10 Scap pull-ups X 3 Kip Swings (shoulders only); 5 reps Kip Swing w/ hips; 5 reps X 3 *Focus on an active scap; while pushing back and forth against the bar **Feet should remain together with toes pointed WOD: For time “Test 1” [...]
Skill Practice: Take 15-20 min and work on a skill component that challenges you. These sets shouldn't be to fatigue. You should be looking for smooth, clean, solid movements. Engrain positive movement patterns! WOD: 5:00 AMRAP For completion 30 Double-unders -or- Tuck Jump 5 Toes to bar -or- Kip Swings w/ knee tuck 10 Hollow [...]
Warm-up: Tumbling 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 Mobility: Wrist mobility; 5 min Skill: Using a [...]
Today is a rest day for the program.
Warm Up: Easy Pace. 400m Run 10 Box Step Ups 20 Walking Lunges 15 Air Squats 12 Box Jumps @ 20” 20 Handstand Shoulder Taps. Scale To Plank Shoulder Taps. Skill Work: Complete 4 Rounds For Perfection. Rest As Needed. :20 Ring L Hang. Bend Knees To Scale. 1:00 Plank On Rings 1 Bar Pull [...]
Warm Up: Complete 2 Rounds Easy Pace of: 10 Arm Swings 15 Kneeling Banded Lat Pulls 7 Ring Rows Core Work Complete 4 Rounds For Perfection. Rest As Needed. 10 Rolling V Ups 10 Upper Half Arch Lifts 10 Lower Half Arch Lifts WOD: Chest-To-Bar Tester Kipping Chest-To-Bar Sets For Time. 1-2-3-4-5-6-7-8-9-10 Unbroken Sets. Must [...]
Today is a rest day for the program.
Warm Up: Thoracic Flow Warm Up Skill Work: Complete 5 Rounds For Perfection. Rest As Needed. 20 V-Ups 10 Lower Half Hollow Raises 10 Upper Half Hollow Raises WOD: Complete 5 Rounds For Time of: 10 Ring Dips. Scale To Matador Ring Dips Or Push Ups. 20 Calorie Row 10 Burpees Over Rower
