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: Complete 3 Rounds For Perfection. Rest As Needed. 15 Arms Up Sorensen Lift N’ Hold. Hold For 3 Seconds After Every Lift. 7 [...]
Warm Up 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 Hands [...]
Today is a rest day for the Crouching Tiger program. If you missed any days this week, you can go back to the archives.
Warm Up 1 Round At An Easy Pace: 20 Box Step Ups 20 Walking Lunges 20 Air Squats 20 PVC Pass Throughs 20 Kneeling Banded Lat Pulls Core Work: Sorensen Circuit 3 Rounds For Perfection. Rest As Needed. :30 Sorensen Hold 30 Sorensen Twists 30 Sorensen Wipers :30 Sorensen Hold WOD: 1 Round For Time [...]
Warm Up 1 Round For Perfection: 15 Burpees 15 Arm Circles :30 Pectoralis Stretch 30 Plank Shoulder Taps Core Work 3 Rounds For Perfection On Each Side: 15 Sec Side Plank 15 Side Plank Hip Taps 15 Side Plank Crunch Twist 15 Sec Side Plank Rest 15 Sec, Repeat On Other Side. WOD Complete 1 [...]
Today is a Rest Day from the Program. If you missed any days, please consult the White Tiger archive.
Warm Up Complete 1 Round For Perfection: 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 4 Rounds For Perfection: 15 GHD Sit Ups 16 [...]
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 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: Hollow Complex 3 Rounds For Perfection: 10 Hollow Lifts 10 Hollow Rocks 10 Sec Hollow Hold WOD: Complete As Many Rounds as Possible in [...]
Introducing Gymnastics WODs to help you improve your skills and performance in CrossFit Workouts.
