Accumulate 30 candlestick rolls 7 steady supersets... A) 10 perfect Hollow/arch kips B) 10 perfect TTB C) 10 laying windshield wipers (each side) https://vimeo.com/125393178 Then 7 min. alternating Tabata of Hollow/arch holds on the ground … [Read more...]

A) 7 min. for shoulder and t-spine mobility B) 5 rounds - 5 Kip on rings + 2 skin the cats C) 30 ring MU for time (post results on Instagram tagging #powerandgraceperformance and/or #PandGMovement D) 100 GHD situp, break as needed … [Read more...]

A) 5 min. dedicated Wrist/shoulder stretching/flexibilty B) 3 attempts max freestanding HS in 4x6' square C) Accumulate 400 ft. HS walk AFAP... you may break every 50 ft. - Any fall b/n = 15 hollow rocks D) 15 quick rounds of... 5 hollow rocks … [Read more...]

A) 6 x 10 candle stick rolls (focus on tight hollow and quick transiitions) B) 5 sets - rest 2 min. b/n sets a1- 2 strict MU + Max -1 MU a2- 5 broad jumps C) 8 min. Tabata - Post holding Dragon flag … [Read more...]

A) 5 min. e/leg couch stretch B) 6 sets - stay on the bar/rest as needed - 3 Bar MU - 6 CTB - 9 TTB - Max L-sit hold C) 5 sets - A1) 12 weighted glute bridge - A2) 12 alt. pistols … [Read more...]

A) 6 sets - 10 lateral wall walks in each direction B) 6 x 10 e/ leg and together - Straddle leg raises C) 6 sets 2 min. on/off - 60 sec. hard bike/row + max distance HS walk in remaining time D) 100 russian twists (R/L =1) w/ 15/25# … [Read more...]

A) Spend 8 min. working wrist flexibilty/mobility B) 100 hollow/rocks C) 5 sets - Max -1 Strict HSPU - As soon as you kick down, shake your arms and kick into max HS hold against wall D) Spend 10 min. working freestanding tripod/handstand/or … [Read more...]

A) 8 min. T-spine mobility B) 5 min. Box shoulder stretch C) 6 Strict Supersets - try to stay on rings -a) 6-10 strict Ring PU -b) 6-10strict Toes through rings -c) 3-6 skin then cats D) 6 min. Tabata - Hanging straddle L-sit … [Read more...]

A) 8 min EMOM - 3-5 MU with towel b/n feet B) 4 sets of 5 each -Narrow, regular, wide grip Hollow pullups C) 8 min. EMOM (switch rolling directions each round ) :15 sec Hollow hold - seal roll to... :15 sec. Arch hold - seal roll to... :15 sec. … [Read more...]

A) 5 rounds - 10 barbell thrusters (45/35) - Max -1 UB Bar MU (come down before failure/rip) Rest 1:1 B) 6 min. Tabata - GHD hollow position holds C) Accumulate 50 strict TTB in as few sets as possible … [Read more...]

A) 10 min practice support position B) 4-6 rounds as able -1) 20 GHD situps -2) 10 alt. pistols (weighted as able) C) 4 rounds -1) 10 good mornings (45/35) -2) 10 candlestick rolls (use your hollow … [Read more...]

A) 4 min Box shoulder stretch B) 4-6 super sets as able- no time but move with purpose a) 4-6 Strict HSPU b) 20 ft. HS walk c) 4-6 kipping HSPU rest 1 min. then C) Accumulate 80 Abmat situps AFAP … [Read more...]

A) 4 attempts Max straddle front lever hold B) 4 attempts Max freestanding HS hold C)16 min. perform in succession 4 Min tabata - Hollow Rock 4 Min rev. tabata (:10 on/:20 off) - Ring row Hold at top 4 Min tabata - Hollow/arch swing 4 Min rev. … [Read more...]

A) 5 Min. Freestanding HSPU work B) 2 attempts max Hollow PU C) 6 rounds at a steady pace 1) 10 heavy GHD back extensions 2) 20 sec. Parellette L-sit hold 3) 20 sec. Chin and toes on wall 4) 8 Band pull aparts with 2 sec. hold … [Read more...]

Alternating EMOM - 16 min. - E - 15-30 ft. HS walk - O - 3 TTB + 3 Bar MU At End of session - 4 min. Tabata - Abmat situps Rest 1 min. 4 min. Tabata - Ring rows Rest 1 min. 4 min. Tabata Plank holds … [Read more...]