Warm Up Complete 1 Round For Perfection: 5 Min Easy Spin Assault Bike 5 Wall Walks 20 Handstand Shoulder Shrugs. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 20 Handstand Shoulder Taps. Walk Hands Further Away From Wall To Make Body More Parallel To Scale. 10 Handstand Thigh Taps. Walk [...]
Warm Up: Complete 1 Round Easy Pace: 400m Run 20 Kneeling Banded Lat Pulls 10 Ring Rows 30m Straight Arm Overhead Dumbbell Walk 10 Push Ups 20 Plank Shoulder Taps Core Work: Weighted Hollow Complex Complete 4 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Weight In Between Hands And Feet For All Reps. [...]
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: Jogging Intervals. :30 @ 80% Efforts, :30 Walk X10 Core Work: Weighted Arch Complex Complete 4 Rounds For Perfection. Rest As Needed. Hold A 2.5-5lbs Weight In Between Hands And Feet For All Reps. 10 Arch Lifts 10 Arch Rocks 10 Sec Arch Hold WOD: Flight Simulator With Burpees. Perform The Following Unbroken [...]
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 4 Rounds For Perfection. Rest As Needed. :20 Ring L Hang. Bend Knees To Scale. 1:00 Plank On Rings 1 Bar Pull [...]
Warm Up: Complete 2 Rounds Easy Pace of: 10 Arm Swings 15 Kneeling Banded Lat Pulls 7 Ring Rows Core Work Complete 4 Rounds For Perfection. Rest As Needed. 10 Rolling V Ups 10 Upper Half Arch Lifts 10 Lower Half Arch Lifts WOD: Chest-To-Bar Tester Kipping Chest-To-Bar Sets For Time. 1-2-3-4-5-6-7-8-9-10 Unbroken Sets. Must [...]
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 Core Work: Complete 5 Rounds For Perfection. Rest As Needed. 20 V-Ups 10 Lower Half Hollow Raises 10 Upper Half Hollow Raises WOD: Complete 5 Rounds For Time of: 10 Ring Dips. Scale To Matador Ring Dips Or Push Ups. 20 Calorie Row 10 Burpees Over Rower
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: Row Intervals. :30 @ 80% Effort, :30 Rest X10 Core Work: Complete 4 Rounds For Perfection. Rest As Needed. 10 Arms Up Sorensen Lift N’ Hold. Hold For 3 Sec At The Top Of Every Lift. 10 Arms Up GHD Sit Ups. Hold For 3 Sec With Body Parallel To The Floor For [...]
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 1 Round At An Easy Pace of: 400m Run 10 Box Step Ups 20 Walking Lunges 15 Air Squats 12 Box Jumps @ 20” Core Work: Plankfest Complete 3 Rounds For Perfection. Rest As Needed. 1 Min Plank 1 Min Side Plank 12 Plank Pike Ups On Rower WOD: Complete 5 Rounds [...]
