A) Accumulate 30 Hollow/arch seal rolls B) 8 rounds every 2 min.- -50 meter shuttle run - 8 CTB PU - 4 bar MU (don't change kip between CTB and Bar MU) C) Accumulate 100 hollow v-ups … [Read more...]

A) 5 min. box shoulder stretch B) 5 min. wrist stretch C) 10 rounds - 15 ft. HS walk to wall reestablish straight body and hold for 20 sec. D) 5 sets - 1 min. weighted plank hold … [Read more...]

A) 4 min. Tabata Hollow/arch swings on rings w/towel b/n feet B) 12 min. E2MOM - 3 ring MU+10 sec. hold at top of dip+10 sec. skin the cat hold C) 6 min. Tabata Dragon flags … [Read more...]

A) 5 min. practice freestanding tripod hold B) 5 min. practice freestanding HS hold C) 12 min. EMOM - 2 strict HSPU + 4 kipping HSPU (add one kipping HSPU each round until failure or time lapse then work back down) C) 6 min. Reverse tabata (:10 … [Read more...]

My deepest apologies for the delayed postings. It won't happen again. - Joe A1) 3 sets of 10 - supinated grip scap PU A2) 3 sets of 10 regular grip scap PU B) 3 attempts max weighted pullup 5 supersets C1) 3 weighted pullup @ 80% of … [Read more...]

A) Accumulate 15 perfect Wall walks (chin and toes to wall)+ 10 sec. hold B) 5 attempts - Max HS walk C) 5 attempts - Max HS hold C) After conditioning - 6 min. hanging L-sit tabata … [Read more...]

A) 6 sets - 5 perfect ring swings + 5 pull ring to base of ribcage (stay hollow on pull) B) 10 min. EMOM - 2 Strict MU + 2 strict dips (scale w/ring CTB PU) C) 4 min. Tabata Hollow Scissor kicks 4 min. Tabata Hollow rocks 4 min. Tabata Hollow Scissor … [Read more...]

A) 10 min. EMOM - 5 Hollow/arch swings + 6-10 CTB PU B) 10 min. EMOM - 5 strcit dips (Tempo - 30X1 Supersets - 5-6 sets A1) 8 - Russian dips (stay hollow) A2) 25 GHD situps … [Read more...]

A) 5 sets as able (scale w/rep counts) - 4 strict HSPU + 6-10 kipping HSPU + 10 sec. Hold at top (focus on straight body) B) 100 russian twists (50 each side) on GHD w/ weighted medball C) 5 supersets -5 tempo hollow/arch swing on rings -5 … [Read more...]

A) Work to 3RM weighted Pullup (stay hollow) - Then 5 sets of 10 at 60% of 3RM B) 5 steady rounds - focus on perfect movement, not speed - 10 hollow/arch swings - 8 strict ring dips - 6 alt. pistols - 40 sec. freestanding tripod HS hold C) 10 … [Read more...]

A) 5 steady sets of 6 Hollow rocks + 3 candlestick rolls B) 6 rounds - every 2 min. - :15 sec window = AMRAP burpees AFAP - Rest 15 sec. - Ring MU = as many burpees finished C) Accumulate 20 skin the cats … [Read more...]

A) 2 min. e/leg Couch stretch B) 4 sets of 4 - Bar Front roll C) 6 sets as able, try to stay on bar - 3 TTB - 3 PU - 3 CTB - 3 Bar MU D) 4 min. tabata hanging hollow hold at 4:00 min perform 10 strict TTB negatives (fast up, very slow down) … [Read more...]

A) 2 min. each arm banded shoulder distraction B) 5 sets - 8 lateral HS walk steps against wall in each direction + 20 sec. HS hold C) 5 sets - 40 ft HS walk, stop every 10 ft and hold for 2 sec. (fall at anypoint = 5 v-ups on the spot and … [Read more...]

A) Accumulate 50 strict TTB in as few sets as possible B) 8 min EMOM - 6-10 PERFECT CTB C) 10 sets - 10 weighted GHD + 10 GHD back extensions D) 2 sets max free standing HS hold … [Read more...]

A) 6 easy rounds of 30 abmat situps + 5 perfect Shoulder YTW B) 7 supers sets a1) 10 band pullaparts a2) 10 banded monster walks a3) 30 sec. couch stretch e/leg C) 4 min. Tabata - Ring Pushups rest 4 min 4 min. Tabata - Ring rows … [Read more...]