Warm Up: 2 Rounds at an easy pace 20m Run 20m Broad Jump 20m Lunge Walk 20m Burpee Broad Jump 20 PVC Pass Thru’s 20 Sec Pectoralis Stretch 20 Sec Skin The Cat Floor Stretch 20 Sec Bridge Muscle Up Training 2 rounds for perfection: 30 perfect Hollow Rocks + 1 min Chinese Plank. Rest [...]
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: 1 time through 30 Sec Row At 80%, 30 Sec Rest X8 30 Sec Pectoralis Stretch 30 Sec Skin-The-Cat Floor Stretch 1 Wall Walk + 20 Handstand Shoulder Shrugs. Keep Elbows Straight And Thighs Off The Wall. Glutes Should Be Squeezed And Body Should Be In A Hollow Position. Muscle Up Training Complete [...]
Merry Christmas! Mostly likely your gym is closed, so if you skipped yesterday thinking it was a rest day, go back and read it, as we posted today's workout yesterday.
It's Christmas Eve and this would normally be a rest day, given it's Thursday. However, there's a good chance your gym is closed Friday. Just in case you need to get your fix, we are posting the Christmas workout today, so you can do it either day. Warm Up: 3 rounds at an easy pace [...]
Warm Up: 3 rounds at an easy pace 200m Run 6 Candle Stick Straight Jumps 10 Banded Kneeling Lat Pulls 20 Sec Pectoralis Stretch Muscle Up Training 3x5 Big Powerful Hollow/Arch Kips on the Rings, as big as you can. 5x5 Ring Lever Swings. Keep butt squeezed and legs tight. Use band if needed. Rest [...]
Warm Up: 2 Rounds at an easy pace 10 Up Dog Down Dogs 10 Alternating Plank Lunges 10 Alternating Pigeons 10 Alternating Lateral Lunges Muscle Up Training 3 perfect rounds, try to go unbroken: 1 Wall Walk 10 Handstand Shrugs 10 Handstand Shoulder Taps 10 Thigh Taps 10 sec Single Arm Hold (Right) 10 sec [...]
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 3 rounds at an easy pace: 10 Walking Lunges 10 Alternating Plank Lunges 30 Sec Pectoralis Stretch 5 Ring Rows Muscle Up Training Accumulate 2 min Hollow Hold Accumulate 2 min Arch Hold 3x5 Perfect Bar Hollow/Arch Kips on Rings. As big and powerful as you can. Take 15 minutes to work on [...]
Warm Up 3 rounds at an easy pace 200m Run 30 Sec Burpees 20 Plank Shoulder Taps Muscle Up Training 5x5 Tempo Pause Strict Ring Dips with 4 second descent, 3 second pause at the bottom. Use band if needed to maintain tempo. 1 minute rest between sets. Accumulate 20 perfect Banded Ring Transition Drills. [...]
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 1 Min Single Unders 30m Double Kettle Bell Overhead Walk. Choose A Challenging Weight That You Can Still Keep The Shoulders Pressed Into The Ears And The Elbows Locked Out. 7 Box Jumps. 20 Inch Box. Step Down After Every Rep. 5 Up Dog To Down Dogs. Focus On Pressing The Heels Down [...]
