Warm Up: 2 Rounds At An Easy Pace 10 Cal Assault Bike 30 Single Unders 7 Ring Rows Muscle Up Training: 3x10 Supinated Banded Lat Pull. Rest 60 Sec Between Sets. 5x5 Tempo Supinated Barbell Row Tempo Ring Row. 3 Second Pause On Top, 3 Second Descent. Rest 1 Min Between Sets. 10 Hollow Rocks, [...]
Warm-Up: Complete 4 Rounds at an easy pace: 5 Burpees 5 Up Dog Down Dogs 1 Skin the Cat Muscle Up Training: 5x5-8 Elbows Tucked In Tempo Pause Ring Push Ups. 4 second descent, 3 second pause at the bottom. Rest 2 minutes between sets. 1 min Plank on Rings, rest 1 min x3 Accumulate [...]
Today is a rest day for the program.
Warm Up 2 Rounds At An Easy Pace: 1 Min Single Unders 1 Min Row 1 Min Walking Lunge 2 Wall Walks Muscle Up Training 3x10 Kneeling Lat Pulls. Rest 1 Min Between Sets. 2x5 Perfect Big Hollow/Arch Kips On Bar 2x5 Perfect Big Hollow/Arch Kips On Rings 5x5-8 Strict Tempo Bar Pull Up 2 [...]
Warm Up: 400m Run 20 Arm Swings 30 second Pectoralis Stretch 30 second Skin the Cat Floor Stretch Muscle Up Training: 3 Rounds: 1 Wall Walk 10 sec Handstand Hold 10 Handstand Shoulder Shrugs 10 Alternating Handstand Shoulder Taps 10 Alternating Handstand Thigh Taps If you have to come down at any point, just shake [...]
Today is a rest day for the program.
Warm Up: Row Intervals: 1:00 @ 80% effort, rest 30 sec x5 Muscle Up Training: 3x10 Kneeling Banded Lat Pull. Rest 60 sec between sets. 5x5 @1313 Tempo Ring Row. 3 second pause on top, 3 second descent. Rest 1 min between sets. Accumulate 20 “Perfect as you can” Strict Toes-to-Rings. 10 sec Hollow Hold, [...]
Warm Up: Complete 1 Round At An Easy Pace of: 500m Row 10 Hollow Arch Kips On Rings 5 Skin-The-Cat On Rings. Scale To 1 Min Skin The Cat Stretch On Floor Core Work: Complete 3 Rounds For Perfection: 10 Weighted Upper Half Hollow Raises. Hold A 2.5-5lbs Plate In Hands. 10 Weighted Lower Half [...]
Warm Up: Complete 1 Round At An Easy Pace of: 500 Meter Row 20 Alternating Box Step Ups 10 Ring Rows Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 10 Single Leg Tuck Ins 10 Single Leg Tuck In Twists 20 Alternating V Ups WOD: Part 1 Find Your 1 Rep Max Strict [...]
Today is a rest day for the program.
Warm Up: Complete 3 Rounds At An Easy Pace of: 10 Walking Lunges 10 Air Squats 1 Wall Walk Core Work: Complete 2 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Plate Between Hands And Feet For The Hollow Hold And Hollow Rock. Use A 14-20lbs Ball For The GHD Sit Ups. 1 Minute [...]
Warm Up: Thoracic Flow Warm Up 1 Round Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 12 GHD Side Lifts 15 Sec Single Arm Plank On Rings 20 Sec Arms By Ears Sorensen Hold WOD: Complete 1 Round For Time of: 5 Rope Climbs. Scale To 3 Rope Pull To Stands Per Rope [...]
