A) 5 steady rounds - EMOM - 3 Bar MU - 1 Forward Bar roll B) 6 rounds - 10 box dips - 10 evil wheels - 10 weighted hip extensions … [Read more...]

A) 10 Rounds at a steady pace - - 3 Kips on rings ( focus on tight body and not losing arch on back swing) - 3-5 Ring MU B) 10 min. work on ring support position C) Accumulate 15 skin the cats … [Read more...]

A) Mark a 5' x 5' box with cones/plates etc. - 10 attempts to HS walk around box (switch directions each attempt) B) 14 rounds - Every :30 sec. - 10 sec. front tuck lever hold … [Read more...]

Superset 5 - rounds (stay hollow in each) A1) 8 strict Pullups + 10 sec hold w/ chin over bar A2) 6 Russian Dips B) 5-7 rounds as able (focus on consistency of the kip) - 3 Kipping PU - 5 Butterfly PU - 15 sec. L-sit hold … [Read more...]

A) 5 Rounds as able -5-10 strict HSPU as able -drop and shake arms -Kick into Max Free standing HS hold B) Accumulate 50 Dead bugs (50 each side) https://www.youtube.com/embed/PsqCDbiflsg … [Read more...]

A) Rest Pause Strict HSPU - Perfrom a max set of Strict HSPU, don't stop until you fail - come off the wall and take 15 very deep breaths - Kick up and repeat max effort - Repeat for 3 total sets B) Accumlate 20 … [Read more...]

A)6-8 set of 2 cycles as able - Kipping only - NO butterfly - increasing height kips - Chin above bar - Chest to bar - Rib cage to bar - Belly/hips to bar/Bar muscle up (each kip must stay tight and connected, focus on a tight arch to hollow … [Read more...]

A) accumuate 2:00 min couch stretch e/ leg B) 6 sets as able - steady pace - 4 alt. eccentric pistols (weighted as able) - 6-10 explosive plyo pushup (hold hollow pos. throughout!) - 1-4 strict MU as able C) Death by MU+Dip, 1+1, 2+2, etc.. D) … [Read more...]

A)6 min. Tabata HS leans against wall (kick into HS and maintiaing a straight body, lean into your left arm then your right etc.) We are training your straight body in the 'gait' of your HS walk B) 5 rounds - 60 ft. HS walk - Stop and hold … [Read more...]

A) Every 30 sec. x 10 - Tuck Front Lever from Inversion w/ :05-:10 sec pause at parellel https://vimeo.com/125392705 B) In succession: -3:00 min. tabata Ground Windshield Wipers -30 strict TTB in as few sets as possible -3:00 min. tabata … [Read more...]

A) 5 sets w/ consistent kip - 5 TTB + 3-5 Bar MU + 5 TTB + 5 sec. L sit hold B) 6 rounds - 15 GHD situps+15 hold at parellel C) Spend 10 min. practicing Ring support position. … [Read more...]

A) 7 rounds (stay hollow) - 5 narrow grip PU, 5 normal grip PU, 5 wide grip PU. B) :5 sec Freestadning HS hold drop and shake, :10 sec Freestanding HS hold drop and shake etc. +:5 sec each round... once failed to hit time rest 3 min. and repeat C) … [Read more...]

A) 10 rounds - 10 Hollow/arch swings on rings with towel between feet B) 12 min. Every 90 sec. 1 strict mu + 3 kipping MU + 4 ring dips C) 4 min tabata hanging L-sit … [Read more...]

A) accumulate 120 hollow/arch swings on bar B) 12 min Emom 10 hollow push-ups plus 20 sec plank hold C) accumulate 120 Russian twists … [Read more...]

A) 6 rounds - 4-6 strict hspu + Shake arms and Max HS walk B) 6 min. dragon flag tabata C) 6 min. Emom 4 kipping hspu (take 3 secs to lower legs for each kip) … [Read more...]