Warm Up 1 Round Easy Pace: 400m Run 20 Kneeling Banded Lat Pulls 10 Ring Rows 30m Straight Arm Overhead Dumbbell Walk 10 Push Ups 20 Plank Shoulder Taps Core Work: Hollow Complex 3 Rounds For Perfection: 10 Hollow Lifts 10 Hollow Rocks 10 Sec Hollow Hold WOD: Complete As Many Rounds as Possible in [...]
Today is a rest day for the program.
WARM UP: 20 Arm Swings 20 PVC Pass Through 20 Kettlebell Swing Choose A Light Weight You Feel Comfortable With. SKILL: KIPPING CHEST TO BAR PULL-UP Find your max set of unbroken kipping chest to bar. Scale to kipping pull ups or ring rows. WOD: ARM BURNER Complete 10 rounds as fast as possible. 1 [...]
WARM UP 3 rounds Run 200 Meters Easy Jog Kettlebell Farmers Carry 20 Meters SKILL: MAX EFFORT HOLLOW AND ARCH HOLD Hollow hold -- find your max hollow hold time. Arch hold find your max arch hold (superman) time. Add up your max hollow and max arch time as a score WOD: LEGS ON FIRE [...]
Today is a rest day for the program.
WARM UP 3 rounds at an easy pace. 20 Single Arm Overhead Dumbbell Walk Choose A Moderately Heavy Dumbbell. Assault Bike 1 Minute Easy Spin 5 Push Ups SKILL STRICT PULL-UPS Find your max set of unbroken strict pull ups. Scale to banded strict pull ups or ring rows. WOD: 30-20-10 STRICT HSPU & BIKE [...]
WARM UP: Assault Bike 8 sets of 30 sec at 80%, rest 30 sec. SKILL: Accumulate 30 perfect L Pull Ups. Scale to 30 Seated L Barbell Pull Ups. WOD: 1 minute max effort for each skill. Record total reps Strict Toe To Bar Max Reps In 1 Minute. Rest 30 Seconds. Scale To Hanging [...]
WARM UP: 3 rounds at an easy warm up pace. 5 Up Dog To Down Dog 20 Second Pectoralis Stretch 10 PVC Pass Throughs SKILL: PLANK ALTERNATING ARM/LEG LIFTS Accumulate 50 reps for perfection WOD: 3-2-1 STRICT HSPU 3 min Max Strict HSPU (Scale to pike handstand push ups or push ups) Rest 1 min [...]
Today is a rest day for the program.
WARM UP: Assault Bike 50 calories on a stationary bike at an easy pace. SKILL: ARCH COMBO 4 Rounds for perfection 10 Arch Lifts 10 Arch Rocks 10 second Arch Hold (Superman) WOD: ANNIE WITH GHD SIT UPS Complete rounds of 50-40-30-20-10 of: Double Unders (Scale to Single Unders @ 2x DUs) GHD Sit ups
WARM UP 1 round at an easy warm up pace Row 500 meters 10/10 Alternating Plank Lunges 8/8 Alternating Pigeon SKILL: GRIP KILLER Complete 4 rounds for perfection. Rest as needed. 8 Supinated Barbel Rows: Tempo 40X3: 3 second pause on top and 4 second descent for each reps Kettlebell Farmers Carry 70/50# Pull Up [...]
Today is a rest day for the program.
