A) workup to a 3 rep max Deficit HSPU - use 6-10 sets to get there B) 4 attempts Max freestanding HS hold in 6x4' box C) 5 Supersets - 45 sec. Tripod Hold - 10 glute ham raises … [Read more...]

A)4 sets A1) 10 Hollow rocks + 10 Arch Rocks A2) 10 Alt. Pistol squats (rest as able) A3) 10 Band pull aparts B) Empty bar - 60 RDL C) accumulate - 60 evil wheels in as few sets as possible … [Read more...]

A) 10 min. EMOM - Kip consistency 1-2X as able of 1 TTB + 1 PU + 1 C2B + 1 Bar MU 4 B) 5 supersets - On rings B1) 5-10 as able strict L-sit to Toes 2 rings (legs never go below L-sit) B2) 20 sec. hanging arch hold C) Accumulate 100 GHD situps … [Read more...]

A) 4 sets - 30 sec. HS chin and toes hold on wall B) 2 attempts Max HS walk (1 min. rest betweeen) C) 12 Min.EMOM - 3 candlestick rolls + 20 sec. hollow hold D) 2 attempts max HS walk (1 min. rest between) … [Read more...]

A) 4 easy supersets A1) 6 perfect Hollow/arch kips on rings w/ a pull to the ribcage A2) 4 perfect kipping ring dips (lower to deepest dip position) B) 15 min. EMOM of the following cycle on rings - 1 Perfect kip - 1 kip + pull rings to … [Read more...]

A) 4 sets - 5 Hollow V-ups - 5 arch ups B) Accumulate 50 TTB in as few sets of possible (use your full kip) C) 5 sets - 5 wide grip PU - 5 narrow grip PU - 5 PU behind the neck (as able) … [Read more...]

A) 5 sets - 5 Slow motion Hollow/arch Position holds (Hold Hollow Pos. 3 sec + Arch Pos. Hold 3 sec.= 1) B) 5 sets - 5 Kipping PU + 5-10 Butterfly CTB 9 as able ( Focus on consistency of kip!!!) C) Accumulate 40 Strict TTB … [Read more...]

A) 12 min. Every 30 sec. - 10 Sec. Front tuck lever B)4 Supersets - 6 alt. pistols w/ PVC overhead - 30 sec. Hollow hold (don't break!!) - 10 band pull aparts … [Read more...]

A) 7 sets - 3 wall walks + 30 sec. chin and toes to wall hold B) Freestanding Tripod Position - accumulate 50 straight leg raises C) Accumulate 40 slow empty bar RDL - keep back and lats engaged … [Read more...]

A) 16 min. Alt EMOM Even: 2-4 Perfect MU + 15 sec. Hold at top of dip Odd: 3-6 strict HSPU + 10 sec. hold at top of HS B) 14 min. Alt EMOM Even - 10 Scapula Pullup (in hollow pos.) Odd - 10 Scapula Pushps (keep body straight) C) 2 attempts … [Read more...]

A) 3 min. Box shoulder stretch B) HSPU Clusters: 6 sets of 3.3.3 (After each cluster of 3 decrease height) C) 6 sets alternating directions each set - 35 foot Hollow/arch seal roll, try to not use limbs when rolling D) Tabata - Dragon flag E) … [Read more...]

A) 6 sets PERFECT REPS - 2 Strict PU + 2 perfect kips only + 2 Kipping PU + 2 CTB B) Accumulate 50 weighted GHD situps C) Accumulate 50 weighted GHD hip extensions D) 5 sets - 5 narrow + 5 wide + 5 behind neck - pullups … [Read more...]

A) Accumulate 3 min. - Stand on edge of box w/ 45#+ Kb in hands letting KB stretch deeper B) 6 sets rest as needed - 2 strict TTB + 10 Kipping TTB + 2 strict TTB C) 4 min. Tabata - Support position holds D) 4 min. Tabata Hollow Hold + 4 min. … [Read more...]

A) 5 sets of 90 sec. Tripod HS hold B) 6 sets - 6L+6R+6L+6R lateral HS steps (legs against wall) C) 4 attemtps - 6 HS steps forward + 6 HS steps reverse D) Accumulate 75 Abmat situps + 75 hip extensions (split as desired) … [Read more...]

A) 3 sets of 5 Perfect kips + pull to ribcage on rings as warmup for... B) 4 attempts Max Ring MU - Rest 5 min. b/n attempts C) 25 Candle stick rolls D) Perfrom 20 Bird dogs w/ 2 sec. hold on each diagonal side … [Read more...]