WARM UP: 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: 15 TRIPOD TO HEADSTANDS Take your time with the transition from tripod to headstand pausing at the top and bottom of each movement. HANDSTAND SHOULDER TAPS [...]
WARM UP: Perform 3 rounds at an easy pace Run 200 Meters 10 Rower Pike Ups 12/12 Walking Lunges SKILL: HANDSTAND WALK TO WALL MAX DISTANCE Start by placing your hands a few feet from a wall, kick up to a handstand and handstand walk into the wall. Start as close to the wall as [...]
Today is a rest day for the Crouching White Tiger program.
Warm Up: 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: HANDSTAND WORK BACK-TO-WALL HANDSTAND SHRUGS Accumulate 15 Shrugs With Your Back To The Wall. WALL FACING HANDSTAND SHRUGS Accumulate 15 Shrugs With Your Belly [...]
WARM UP Perform 3 Rounds At An Easy Warm Up Pace 30 Meter Double Kettle Bell Overhead Walk Choose A Challenging Weight That You Can Maintain Locked Out Elbows The Entire Time With. 30 Single-Under SKILL: BACK TO WALL HANDSTAND HOLD Accumulate 1 minute BELLY TO WALL HANDSTAND HOLD Accumulate 1 minute BACK TO WALL [...]
Today is a rest day for the Crouching White Tiger program.
Warm Up: Complete 3 Rounds At Easy Warm Up Pace Run 200 M 30 Second Planks SKILL: PLANK SHOULDER TAPS Accumulate 30 Alternating Plank Shoulder Taps. PIKE HANDSTAND HOLD Accumulate 1 Minute In The Pike Handstand Position SINGLE LEG PIKE HANDSTAND HOLD Accumulate 30 Seconds With The Left Leg Lifted, And Then 30 Seconds With [...]
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. 30 Arm Circles 10 Forwards And 10 Backwards 10 Wall Walks SKILL: STRICT HANDSTAND PUSH UPS Perform as many unbroken strict handstand push ups as possible in one [...]
WARM UP: Perform 3 rounds at an easy warm up pace: Run 200 15 Air Squats 2 Skin the Cat on Rings SKILL CHEST-TO-RING Accumulate 8 perfect strict chest to rings Accumulate 1 minute Ring Support Hold BURPEE RING MUSCLE UP Perform 10 Burpee Ring Muscle Ups as fast as possible. Scale to Burpee + [...]
Today is a rest day for the Crouching White Tiger program.
WARM UP: Perform 3 rounds at an easy warm up pace 20 Meter Lunges 30 Second Plank 5 Push Ups SKILL Increasing Strict Handstand Push Up + Kipping Handstand Push Up Complex BACK TO WALL HANDSTAND HOLD Accumulate 2 minutes in a handstand With a 12 minute time cap, Perform Unbroken: 1 Strict Handstand Push [...]
WARM UP Easy Warm Up pace RUN 250M 12/12 Front To Back Leg Swings 10/10 Alternating Lateral Lunge 5 BROAD Jumps SKILL 10 Attempts To Find Max Height Box Jump. Record Height In Feet + Inches WOD Perform 400m walking lunge as quickly as possible
