A) 5 min. box shoulder stretch B) 12 min. Every 2 min. - 60 sec. Tripod Hold C) 6 attempts - 25 foot HS hold into Max freestanding HS hold at end D) 6 min. Tabata - L-sit on 2-45 plates … [Read more...]

A) Accumulate 40 candlestick rolls B) 12 min. every 45 sec. - 1 strick MU right into part C C) 6 min. EMOM - 3 kipping MU D) 100 Hollow/rocks for time … [Read more...]

A) 5 x5 weighted strict Dips working to 5 rm B) 6 sets - Focus on Kip consistency 2 Bar MU 4 CTB 6 PU 8 TTB C) Accumulate 80 GHD situps just to parellel … [Read more...]

A) Accumulate 20 perfect wall walks B) 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1, (drop b/n each set, shake and begin again, if you fail rest 60 sec. and work your way back down) - Strict Deficiet HSPU (pick height that you could finish all sets) C) 6 super … [Read more...]

A) 6 supersets - 10 banded saddle MU transitions - 10 pistols (perfect form) - 10 good mornings B) 3 supersets - 10 e/leg monster walks (10 steps in each direction) - 60 sec. weighted plank hold AHAP C) Accunulate 100 Hollow arch kips on … [Read more...]

A) 4 Super sets A) 10 alt pistols: with 3 sec. pause in bottom B) 3-8 Strict HSPU + 10 sec. hold at top C) 20 e/ side - russian twists B) Accumulate 20 Skin the cats … [Read more...]

A) 4 sets of 10: HS tripod Leg lifts (start in tripod straight body and lower legs, stay connected and stop descent if tension is lost anywhere ) B) 4 sets of 8 e/arm: leaning HS holds (kick into HS hold on wall, and shift weight into each arm, … [Read more...]

A) 6 sets: 4 kips + 2 Strict Hollow pos. PU B) 12 min EMOM: - 5-10 CTB pullups (kip as you wish, focus on form and stop before sloppy form or a rip) C) After Conditioning- 5x10 Evil wheels + 10 band pullaparts b/n sets … [Read more...]

A) 50 Hollow rocks 50 Arch rocks B) 5 rounds - rest as needed to maintain form -12-20 Kipping TTB as able (stay connected!!) + 1 lowering negative halting every 3-4 inches C) 4 sets of 10 inch worms walking hands to longest hollow position … [Read more...]

A) 4 sets of 10 Kips on ring with towel b/n feet - eyes on horizon (video your swing to ensure arch is in tact on swings) B) 5 sets of 3-8 perfect MU (Stop before form breaks) + 15 Sec. hold at top of final dip C) 5 Rounds: - Max L-sit hang on … [Read more...]

A) 4 sets - drop between each move but stay consistent with each kip - 5 TTB + 1 negative slow leg drop to hollow - 5 C2B PU + 10 sec. Hold w/ bar touching chest - 20 heavy Russian twists B) 5 supersets - 10 band pull aparts w/ 2 sec. hold - … [Read more...]

A) 12 min. Every 90 sec. - 2-5 MU as able + 1 negative MU (stay hollow) B) 100 Arch rocks C) 5 min. work on Support position D) 3 attempts - max dragon flag … [Read more...]

A) Accumulate 100 Hollow rocks B) Death by burpee Bar MU C) 6 min. Tabata - GHD situp just to parellel and up D) 30 inch worms to full hollow position (walk hands as far out as possible) … [Read more...]

A) Warmup - 6 perfect wall walks holding straight body B) 8 sets - 20 ft HS walk to wall, reestablish straight body and hold for 10 sec. C) 5 sets - 10 L/R/both legs - sitting straddle raise - 10 Push up walk-overs … [Read more...]

A) 6 Supersets - 5 wide grip PU - 5 behind the neck PU - 5 Chinups B) 5 Sets - 10 Ring hollow/arch swings - 10 strict toes to rings C) 2 attempts - Max parellette L-sits … [Read more...]