WARM UP: Perform each movement for 30 sec: Lateral Jumps Standing Torso Twist Toe Touch Reach to Sky Left Leg Front to Back Leg Swing Right Leg Front to Back Leg Swing Alternating Lateral Lunge Alternating Spiderman Stretch SKILL: Weighted Hollow Hold *All movements for quality, not speed Complete 4 Rounds of (Hold a weight [...]
WARM UP: Complete 5 Rounds: 200m Shuttle Run 1 Wall Walk SKILL: Handstand Push Up Complex Accumulate 60 sec Handstand hold against Wall 10 Shoulder Taps (Scale to rocking the hips laterally side to side if you can’t pick your hands up yet) 5 Handstand Push Up Negatives Kick up to a handstand with back [...]
Today is a rest day for the Crouching Tiger White Tiger program.
WARM UP: Perform each movement for 30 sec: Lateral Jumps Standing Torso Twist Toe Touch Reach to Sky Left Leg Front to Back Leg Swing Right Leg Front to Back Leg Swing Alternating Lateral Lunge Alternating Spiderman Stretch SKILL: Toes-to-Bar Bar Muscle Up Complex 10 Hollow Arch Kips While hanging on a bar, transition from [...]
WARM UP: Complete 2 Rounds: 50meter Kettle Bell Farmer Carry (70/50lbs)—Keep shoulders pulled back and chest up while walking. 15 Front to Back Leg Kicks 5 Strict Toes-to-Rings—Keep arms and legs straight for entire movement, no kip. SKILL: L Position L Straddle Sit with Back to Wall, palms flat on floor. Keep Legs Straight and [...]
WARM UP: Complete 3 Rounds: 200m Row Box Step Ups--Press through heel at the top of the box and activate glutes for every step Broad Jumps--Try to jump as far as possible starting and landing with feet shoulder width apart SKILL: Box Jump Take 10 min to find max Height Standing Box Jump. Start standing [...]
We program on a 3 days on-1 day off and 2 days and 1 day off and today is a rest day for the Crouching Tiger program.
WARM UP: Complete 4 rounds not for time Run 200 10 Plank Pike Ups on Rower SKILL: Kipping Handstand Push Ups Complete 3 rounds not for time 30 Second Back to wall handstand hold 5 Handstand push-up negatives 8 Dumbbell shoulder press (45/30lbs) WOD: Handstand push-up biathlon Complete 3 rounds for time: 400 Run 18, [...]
WARM UP: Run 400M backwards SKILL: Cartwheels All movements are to be done for quality, not speed Belly To Wall Handstand Hold Complete 2 sets of :30 seconds Belly To Wall Handstand Shoulder Tap Accumulate 40 Belly To Wall Lateral Handstand Walk Complete 2 rounds of 10 steps each direction Belly To Wall Cartwheel Complete [...]
We program on a 3 days on-1 day off and 2 days and 1 day off and today is a rest day for the Crouching Tiger program.
WARM UP: Go through the movements for 5:00 Run 20M Skip 20M Shuffle 20M Broad Jump 20M MOBILITY: Go through 2 rounds of mobility movements 10 PVC pass throughs 20 Second Pectoralis stretch 20 Second Skin the cat floor stretch 20 Second Bridge SKILL: PULL Overs Complete 3 Rounds in 12 minutes of: 5 Strict [...]
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 [...]
