A) 16 min. Alt. EMOM E - 1 L-sit rope climbs to 10 feet. (raise and lower in L) O - 15 GHD hip extensions B) 10 Min. EMOM - 2-5 Pullovers as able C) 100 hollow rock for time... don't let your lower back lose contact with the ground! … [Read more...]

A)14 min. Every 2 min - 2-5 strict HSPU + 4-6 Kipping HSPU, kick down and shake immeditly into 25 ft. HS walk B) Accumlate 50 Scapula Pullups and 50 Scapula Ring rows... split as needed C) 7 min of heaven 2 min. tabata hollow scissor kicks … [Read more...]

A) 5 sets of -5 aggressive Hollow/arch kips * make kip tight and perfect, if able - flash your hands off the bar at the top of your kip B) Kipping Consistency - 12 min EMOM 1 Bar MU + 1 CTB + 1 PU + 1 TTB C) 30 Evil wheels w/ 3 sec. hold at … [Read more...]

A) SLOW and PERFECT 10 min. alt. EMOM - E: 8 alt. pause pistols to box below parellel - O: 4 perfect hollow/arch kips+4 perfect Butterfly CTB After Condtioning B) 10 min. EMOM - 15 sec. L-sit hold + 15 Sec. Skin the cat C) 100 abmat situps * … [Read more...]

A) 4 attempts - Max Freestanding HS Hold in 4x6' box (scale against wall trying to keep toes off wall) B) 4 sets of 12 - Perfect Ring Pushups C) After conditioning: GHD Complex: 16 GHD to parellel -10 sec. hold at parellel 14 GHD to … [Read more...]

A) 4 sets - 15 sec. Top of HSPU hold - 3 sec. negative to Lower to strict tripod postition for - 15 sec. bottom of hspu hold After Conditioning.. B) Leaning Ring pushup position (video coming) perform 6-10 cycles as able, and have fun with … [Read more...]

A) 14 min. EMOM - 1 Strict MU + 2 MU as able + 1 skin the cat holding 5 sec. B) 4 Supersets - 10 bent KB row - 10 arch rocks - 20 sec. UB hollow hold … [Read more...]

A)5 Super sets - 10 parellel ring rows w/ 3 sec descent each rep - 10 band pull aparts w/ 3 sec return B) 4 min Tabata - Parellete L-sit hold C) 50 evil wheels … [Read more...]

A) Death by strict Pullups B) 6 easy - perfect sets (kip consistency!) - 5 perfect Hollow/arch kips - 5 perfect kipping PU - 5 Butterfly CTB C) 80 GHD situps only lowering to parellel … [Read more...]

A) 6 supersets - 8 lateral steps e/ direction HS walk on wall - 8 tripod hold leg lifts (try to keep legs flexed and together throughout) B) 10 sets - 25 ft. HS walk to walk - resestablish straight body and hold 20 sec. C) 5 min. Tabata - … [Read more...]

A) 16 min. Alt EMOM E - 20 sec. Pinch grip hold (hold two 5 to 10# plates in each hand and pinch) O - 20 sec. Dragon flag hold Rest 4 min. B) For time - 30 Bar MU … [Read more...]

A) 5 sets with a steady pace, drop b/n movements but focus on perfect movement - 4 strict PU - 6 kipping CTB (no butterfly, perfect hollow/arch) - 4 Bar MU - 20 sec. hanging L-sit - 4 alt. weighted pistols AHAP B) 6 sets - Lateral wall … [Read more...]

A) 6 min. Tabata Freestanding tripod hold B) 2 min. Max strict HSPU rest 8 min. 2 min. Max Kipping HSPU Rest 10 min. and Repeat C) Accumulate 40 Strict GHD situps + 40 Strict GHD back extensions … [Read more...]

A) 5 sets of 10 Perfect hollow/arch kips on rings B) 14 min EMOM - 2 Candle stick rolls + 2-5 Ring MU as able C) 4 supersets c1- 6-10 strict dips as able c2- 10 hollow v-ups c3- 30 sec. Arch hold on rings … [Read more...]

A) 6 min. EMOM - 20 sec. Toes and chin HS hold on wall B) 4 min clock - As many 20' HS walks as able (mark 20' and shuttle back and forth C) Tabata Hollow Holds on ground rest 4 min. and Repeat … [Read more...]