WARM UP: Row 500m Then Complete 2 rounds of: 30 Second Pectoralis Stretch 30 Second Skin The Cat Stretch 30 Second Bridge CONDITIONING: A. Find your max unbroken set of Kipping Chest-to-Bars. Scale to Kipping Pull Ups or Ring Rows. Rest 3 min. B. Complete an unbroken set of 60% of your A score. Rest [...]
Today is a Rest Day for the Crouching Tiger Program. If you missed any workouts, you can go back to the archives.
WARM UP: Single Under or Double Under Tabata (20 seconds on, 10 second rest x 8) 3x10 sec Wall Facing Single Arm Handstand Hold. 30 sec Couch Stretch on each leg. CONDITIONING: A1. 5 Tempo Strict Handstand Push Ups. Take 4 sec for the descent, and hold each handstand for 3 sec. Rest 30 sec [...]
WARM UP: Complete 2 rounds at an easy pace: 200m Run 20 Alternating Free Standing Shoulder Taps. Use wall if necessary. 7 Ring Rows. CONDITIONING: Find max distance unbroken Handstand Walk. Rest 2 minutes. Complete an unbroken set of 60% of your A score. Rest 1-2 min between sets. x4 1 unbroken max effort (seconds) [...]
Today is a Rest Day for the Crouching Tiger Program. If you missed any workouts, you can go back to the archives.
WARM UP: Complete 3 rounds at an easy pace: 2 Wall Walks 15 light Russian Kettlebelll Swings 3 Inch Worm Push Ups CONDITIONING: Find max set of 6" deficit Kipping Handstand Push Ups. Scale by decreasing or getting rid of the deficit, or finding your max set of Pike Push Ups with feet on a [...]
WARM UP: Complete 3 rounds at an easy pace: 30 Single Unders 5 Push Ups 3 Up Dog Down Dogs CONDITIONING: Find max set of unbroken Ring Muscle Ups. Scale to 10 minutes of muscle up attempts or 10 Jumping Ring Muscle Ups on the highest ring setting you can handle with perfect form. Rest [...]
WARM UP: 200m Run 30 Sec Wall Facing Handstand Hold 200m Run 30 Sec Back To Wall Handstand Hold 10 Alternating Plank Lunges 10 Box Jump Step Downs CONDITIONING: Wall Facing Handstand Tap Aways. Take 5 minutes to find a max set of Free Standing Handstand Hold after pulling your feet off the wall. [...]
Today is a rest day. You can go back to the WOD archive and make up any missed workouts if you would like.
Today is a rest day for the White Tiger Program. If You missed any days, you can always go back to the WOD archive.
Warm Up: Complete 3 rounds at an easy pace. 1 Min Row 10 Russian Kettlebell Swings. Choose A Comfortable Warm Up Weight. 10 Toe Touch Reach To Sky 10 Lunges 30m Single Arm Overhead Dumbbell Walk. Choose A Comfortable Warm Up Weight. Keep Elbow Locked Out And Shoulder Pressed Up Into The Ear. Muscle Up [...]
Warm Up: Complete 3 Rounds at an easy pace 1 Min Assault Bike 30 Sec Plank Hold 5 Up Dog Down Dogs 6 Push Ups 10 Alternating Plank Lunges 5 Ring Rows Muscle Up Training 1 Weighted Ring Dip Clusters. 1.1.1 x5. (1 Ring Dip, rest 10 seconds, 1 Ring Dip, rest 10 seconds,1 Ring [...]
