2 min. T-spine foam roll 1 min. e/side lat foam roll A) 4 attempts at Straddle Front Lever from Inversion B) 4 x 10 - Glute ham raises (banded if able) B) 4-6 sets at a steady pace - 10 alt. pistols - 30 ft. HS walk - 5 sttict chinups D) 7 … [Read more...]

15 reverse burpees/candlestick rolls using tight hollow position A) 3 sets - Max reps strict pullups (rest at least 1 min. b/n sets) B) Every 15 sec. until failure or 12 min. - 1 Burpee Bar MU * if you fail less than 4 min. time, rest 2 min. and … [Read more...]

4 sets -3 ring CTB pullups -4 inch worms to hollow high plank and back A) 8 min alt. EMOM E- 1 perfect, steady, slow strict MU O- 6 perfect, tight hollow/arch kips on rings B) 10 min. EMOM 3 MU - with towel held b/n feet C) 4 sets of 5 - top of … [Read more...]

Accumulate 3 min. in box shoulder stretch A) 5 attempts 30 ft HS walk - Every 10 ft stop and hold HS for 2 sec.(including start and finish) B) 5 Super sets A1) 10 HS hold on wall shoulder shrugs A2) 10 weighted arch ups A3) 10 weighted … [Read more...]

Accumulate 2 min in dead hang from bar A)Every 30 sec. x 10 - Front Lever w/ alternating single leg extended Negative from Inversion w/ :03-:08 sec pause at parellel B) 15 min. Emom - Min 1. 5 Strict CTB pullups - Min. 2 10 Hollow/Arch swings - … [Read more...]

Warmup: with empty barbell -10 jerk grip OHS -1 min OH hold -10 Jerk grip OHS A) 5 sets - Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec. B) 5 sets max -1 Strict deficiet HSPU … [Read more...]

Warmup: Accumulate 3 min. hanging on bar (pullup grip) *relax and just hang, A) 4 Super Sets, Rest as needed but keep a steady pace -A1) 4 perfect kips directly into Max -1 (do not fail or rip, leave one in the tank) Bar MU -A2) 4 alt. e/l 5 sec. … [Read more...]

Warmup/flexibilty Accumulate 4 min. in dead hang from bar 2 min. foam roll each lat. Strength 16 min. Alt EMOM -E - 12 weighted ring rows (use false grip) -O - 6-10 weighted chin-ups (add one rep from last … [Read more...]

Warmup/flexibilty 4 min. EMOM -5 feet together sqauts + 5 hollow arch swings Rest 1 min 4 min. EMOM -6 alt, pistols + 4 kipping pullups (no butterfly) Strength 14 min. EMOM E- 2 L-sit rope climbs O- 10 … [Read more...]

Warmup/flexibilty Spend 2 min. e/side w/ LAX ball tracing scapula Strength 6 sets - e/ arm 50 ft. vertical KB waiters + 5 strict vertical KB press Skill 5 sets - 50 ft. narrow grip OH walkjing lunge Every 20 sec. … [Read more...]

Warmup/flexibilty 10 min. Every 30 sec. 0:00- 15 sec. deep mixed grip hollow hang (think deepest grip that isn't a full false grip) 0:30- 3 hollow candlestick roll to standing Strength 5 sets of 2 - 3 Pos. strict MU (dead … [Read more...]

Warmup/flexibilty 4 sets - 30 sec. e/arm - Twisted cross 90 sec. e/ side - banded wrist distraction Strength 4 cycles -5 seated DP strict press -5 Z Press -5 strict HSPU facing wall Skill 5 sets of 5 - 3 … [Read more...]