WARM UP: Complete 2 Rounds Of 30 Seconds At Each Station: Row Ring Row Skin The Cat On Rings Supinated Banded Lat Pulls SKILL: Find your max set of unbroken kipping pull ups. WOD: Complete for time 21-15-9 of : Ring Dips Pistols Box Jump Overs (30/24”)
Today is a rest day for the program.
WARM UP Complete 3 rounds at an easy pace: Run 200 5 Up Down Dogs 7 PVC Pass Throughs SKILL: HOLLOW/ARCH COMPLEX Complete 2 Sets: 10 Hollow lifts 10 Hollow rock 10 Second hollow holds Complete 2 rounds with as little rest as possible: 10 Arch Lifts 10 Arch Rocks 10 Second Arch Hold WOD: [...]
WARM UP Complete 3 rounds at an easy pace: Farmer walks 30 meters 10 second pectoralis stretch 10 second bridges SKILL: Max Effort Strict Pull Ups Find Your Max Set Of Unbroken Strict Pull Ups WOD: Perform as many rounds as possible in 14 minutes. Run 200 7 Strict Toes to Bar
Today is a rest day for the program.
Warm Up Perform At An Easy Warm Up Pace 20 Arm Swings 10 PVC Pass Through 30 Second Plank 30 Skin The Cat Floor Stretch 3 Skin The Cat On Rings SKILL: BELLY TO WALL HANDSTAND HOLD Accumulate 1 minute BACK TO WALL TAP AWAYS Slowly pull your heels off the wall to balance in [...]
Warm Up Row :30 at 80% effort, :30 rest x6 Skill: FREE STANDING HANDSTAND PUSH UP Take 10 min to find your max set of unbroken free standing handstand push up. Scale to kipping handstand push ups against the wall or max shoulder taps 10 HEADSTAND TO HANDSTAND Accumulate 10 Headstand kip to Handstands WOD: Perform [...]
Warm Up Perform 3 Rounds At An Easy Pace With Perfect Form 3 Dumbbell Press Use Light To Moderate Weight Dumbbells 2 Turkish Get Up On Each Arm Using A Light To Moderate Kettle Bell Skill: Shoulder Smoker Complete 1 Round As Fast As Possible 1 Lateral Wall Facing Handstand Walk Accumulate 45 Feet. Accumulate [...]
Today is a rest day for the program.
Warm Up Assault Bike 30 Seconds At 80% Effort, 30 Seconds At 50% X 8 Skill: 5-5-5 IN & OUT COMPLEX Starting and ending point is 5 feet away from the wall. Hands must start and finish at the 5 ft mark. Handstand Walk Into The Wall 5 Ft, Perform 5 Kipping Handstand Push Ups, [...]
Warm Up: Complete 3 Rounds At An Easy Warm Up Pace Assault Bike Plank Shoulder Taps Kettlebell Farmers Carry. Use 2 Moderately Heavy Kettle Bells Skill: Free Standing Shoulder Taps Take 10 Minutes To Find Your Max Set Of Unbroken Free Standing Shoulder Taps. Rest As Needed Between Attempts. Scale to shoulder taps on the [...]
Today is a rest day for the program.
