WARM UP: Complete 3 rounds at an easy warm up pace. 5 Up Dog To Down Dog 20 Second Pectoralis Stretch 10 PVC Pass Throughs SKILL STRICT CHEST-TO-BAR Find your max set of unbroken strict chest-to-bar. Scale by adding a band. WOD: Perform as many rounds as possible in 15 minutes of: Double-Unders (Scale to [...]
WARM-UP Row 30 Sec Row At 80% Effort, Rest 30 Sec. 8 Sets. SKILL: LEGLESS ROPE CLIMB DRILLS Reps for perfection. Rest as needed between efforts. Make sure you do each drill on both sides. Complete 4 sets: PULL UP HANG ON ROPE Hold a "pull up" position on the rope for 10 seconds with [...]
Today is a rest day for the program.
WARM UP 1 Round easy pace Run 400 10 Ring Hollow/Arch Kip 10 Farmer Walks 30 Meters 15 Kneeling Banded Lat Pulls 30 Second Pectoralis Stretch SKILL: STRICT PULL-UPS Find your 1 rep max weighted strict pull up. WOD: Muscle Up Biathlon 400m Run 18 Ring muscle up 400m Run 15 Ring muscle up [...]
WARM UP 4 rounds easy warm up pace 30 Second row at an 80% pace. 5 Burpee ring pull ups Handstand hold Accumulate 30 second against the wall or free standing. 8/8 Alternating plank lunges SKILL: STRICT RING MUSCLE UP PROGRESSIONS STRICT CHEST-TO-RINGS Accumulate 10 Strict Chest-to-Rings JUMPING RING MUSCLE-UP 12 Jumping Ring Muscle Ups [...]
WARM UP: Complete 4 rounds easy warm up pace 1 Minute Assault Bike 10 Walking Lunges 5 Up Dog To Down Dog SKILL: 4 Rounds rest as needed between stations. RING L HANG Accumulate 30 seconds in a Ring L-Hang position on the rings. Rest as needed between sets. WEIGHTED PLANK HOLD 45#/25# Accumulate 1 [...]
Today is a rest day for the program. 4-6
WARM UP: Complete 3 rounds at an easy pace: 30 Single Unders 1 Bar Pull Over (Scale to 1 Strict Pull Up and 1 Strict Toes to Bar) 3 Inch Worm Push Ups 5/5 Handstand Shoulder Taps SKILL: Complete Every Minute on the Minute of Strict Pull-Ups Tempo: 40x3 (4 seconds eccentric and 3 sec [...]
WARM UP: Complete 3 rounds at an easy pace: 30 Second Plank 20 Plank Shoulder Taps 2 Reps of Skin the Cat on Rings SKILL: Bar Pull Overs Perform as many bar pull overs as possible in 10 min. To scale, substitute 1 Strict Pull Up + 1 Strict Toes-to-Bar (or leg raise) for each [...]
Today is a rest day for the program.
WARM UP: Complete 1 Round At An Easy Pace: Kettlebell Farmers Carry Front To Back Leg Swings Toe Touch Reach To Sky Bridge SKILL: Complete 8 Rounds of 5 Second, Seated L Rope Pull Up Holds WOD: Complete 5 Rounds for time of: 10 Burpee + Chest to Bar Pull Ups 20 Air Squats 30 [...]
Warm Up: Complete 1 set: Run 400 20 Arm Swings 20 30 Second Skin The Cat Floor Stretch 15 Kneeling Banded Lat Pulls Skill: Complete 3 Rounds, Rest 30 Sec Between Each. 60 Second Chinese Planks 60 Second Sorensen Hold WOD: Complete 1 Round For Time: 100 Calorie Row 50 Burpee Over The Rower 1600 [...]
