Warm Up: Complete 1 set: Run 400 20 Arm Swings 20 30 Second Skin The Cat Floor Stretch 15 Kneeling Banded Lat Pulls Core Work: 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 [...]
Today is a rest day for the program.
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”)
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”)
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.
OVERHEAD Warm Up One round through at an easy warm up pace Single Arm Overhead Dumbbell Walk accumulate 30m on each arm with a challenging weight while maintaining perfect form Arm circles 10 forwards and 10 backwards 2 Wall walks Skill: STRICT HANDSTAND PUSH UP TESTING (AMRAP) Perform as many unbroken strict handstand push ups as [...]
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 [...]
Today is a rest day for the White Tiger Program.
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 [...]
Warm Up 3 Rounds at an easy warm up pace 4 Up Dog To Down Dog 2 Bridge Skill: WALL FACING HANDSTAND PUSH UP Take 10 minutes to find your max set of wall facing handstand push ups. You can scale this by moving your hands further from the wall, or performing Pike Handstand Push [...]
