Warm Up: Complete 1 Round At An Easy Pace of: 500 Meter Row 20 Alternating Box Step Ups 10 Ring Rows Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 10 Single Leg Tuck Ins 10 Single Leg Tuck In Twists 20 Alternating V Ups WOD: Part 1 Find Your 1 Rep Max Strict [...]

Warm Up: Complete 3 Rounds At An Easy Pace of: 10 Walking Lunges 10 Air Squats 1 Wall Walk Core Work: Complete 2 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Plate Between Hands And Feet For The Hollow Hold And Hollow Rock. Use A 14-20lbs Ball For The GHD Sit Ups. 1 Minute [...]

Happy Thanksgiving! 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: Thoracic Flow Warm Up 1 Round Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 12 GHD Side Lifts 15 Sec Single Arm Plank On Rings 20 Sec Arms By Ears Sorensen Hold WOD: Complete 1 Round For Time of: 5 Rope Climbs. Scale To 3 Rope Pull To Stands Per Rope [...]

Warm Up Complete 1 Round For Perfection of 500m Row 10 Hollow Arch Kips 15 PVC Pass Through 4 Skin The Cat On Rings 7 Chest-To-Rings. Accumulate 7 Perfect Strict Reps. Jump If Needed. 7 Ring Dips. Complete Strict Reps. Use Band If Needed. Core Work: Complete 3 Rounds For Perfection. Rest As Needed. 1 [...]

Warm Up: Easy Pace. 400m Run 10 Box Step Ups 20 Walking Lunges 15 Air Squats 12 Box Jumps @ 20” 20 Handstand Shoulder Taps. Scale To Plank Shoulder Taps. Core Work: Complete 1 Round For Perfection. Rest As Needed. 3 Minute Chinese Plank. Accumulate 3 Minutes. 50 Weighted Arch Lifts. Hold A 2.5-5lbs Plate [...]

Today is a rest day for the White Tiger Program. If You missed any days, you can always go back to the WOD archive.