WARM-UP Complete 4 rounds 20 Double-Unders Modification Is 40 Single-Unders 1 Arm Overhead Dumbbell Walk (20 Meters Each Arm) And Use A Moderately Heavy Dumbbell SKILL: HANDSTAND Complete 3 Rounds. Movements For Quality, Not Speed 30 Second Back To Wall Handstand Hold 10 Handstand Shoulder Shrugs 10 Back To Wall Handstand Shoulder Taps 10 Second [...]
Today is a rest day for the program.
Warm Up: Complete 3 rounds at an easy pace. 1 Min Row 10 Russian Kettlebell Swings. Choose A Comfortable Warm Up Weight. 10 Toe Touch Reach To Sky 10 Lunges 30m Single Arm Overhead Dumbbell Walk. Choose A Comfortable Warm Up Weight. Keep Elbow Locked Out And Shoulder Pressed Up Into The Ear. Muscle Up [...]
Warm Up: Complete 3 Rounds at an easy pace 1 Min Assault Bike 30 Sec Plank Hold 5 Up Dog Down Dogs 6 Push Ups 10 Alternating Plank Lunges 5 Ring Rows Muscle Up Training 1 Weighted Ring Dip Clusters. 1.1.1 x5. (1 Ring Dip, rest 10 seconds, 1 Ring Dip, rest 10 seconds,1 Ring [...]
Warm Up: 2 Rounds at an easy pace 20m Run 20m Broad Jump 20m Lunge Walk 20m Burpee Broad Jump 20 PVC Pass Thru’s 20 Sec Pectoralis Stretch 20 Sec Skin The Cat Floor Stretch 20 Sec Bridge Muscle Up Training 2 rounds for perfection: 30 perfect Hollow Rocks + 1 min Chinese Plank. Rest [...]
Today is a rest day for the program.
Warm Up: 1 time through 30 Sec Row At 80%, 30 Sec Rest X8 30 Sec Pectoralis Stretch 30 Sec Skin-The-Cat Floor Stretch 1 Wall Walk + 20 Handstand Shoulder Shrugs. Keep Elbows Straight And Thighs Off The Wall. Glutes Should Be Squeezed And Body Should Be In A Hollow Position. Muscle Up Training Complete [...]
Warm Up: 3 rounds at an easy pace 1 Minute Single Unders 5 Inch Worm Push Ups 10 PVC Pass Thru’s 5 Ring Rows Muscle Up Training Weighted Bar Dip Clusters. 1.1.1 x5. (1 Bar Dip, rest 10 seconds, 1 Bar Dip, rest 10 seconds,1 Bar Dip, rest 90 sec, for 5 rounds). Choose [...]
Today is a rest day for the program.
Warm Up: 3 rounds at an easy pace 200m Run 6 Candle Stick Straight Jumps 10 Banded Kneeling Lat Pulls 20 Sec Pectoralis Stretch Muscle Up Training 3x5 Big Powerful Hollow/Arch Kips on the Rings, as big as you can. 5x5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest [...]
Warm Up: 2 Rounds at an easy pace 10 Up Dog Down Dogs 10 Alternating Plank Lunges 10 Alternating Pigeons 10 Alternating Lateral Lunges Muscle Up Training 3 perfect rounds, try to go unbroken: 1 Wall Walk 10 Handstand Shrugs 10 Handstand Shoulder Taps 10 Thigh Taps 10 sec Single Arm Hold (Right) 10 sec [...]
Warm Up 3 rounds at an easy pace: 10 Walking Lunges 10 Alternating Plank Lunges 30 Sec Pectoralis Stretch 5 Ring Rows Muscle Up Training Accumulate 2 min Hollow Hold Accumulate 2 min Arch Hold 3x5 Perfect Bar Hollow/Arch Kips on Rings. As big and powerful as you can. Take 15 minutes to work on [...]
