A) 4 attempts max Tuck front lever B) 5 super sets -1) 5 Rings rows w/ 2 sec. lowering -2) 10 alt. weighted pistols -3) 5 weighted ring dips AHAP C) 4 min. tabat Hollow hold … [Read more...]

A)3 min. Box shoulder stretch B) 6 min EMOM - HS hold in 4x6' mat C) 3 attempts 50' HS walk - Every drop perform 5 hollow rocks D) 75 ab mat situps AFAP … [Read more...]

A) 5 Sets of the following rotating through each movement resting as needed: Hollow Ring Pull-up x 5 Strict Toes to Rings x 5 Tight Hollow/Arch Swings on Rings x 5 Max Effort -1 Ring MU (drop before failure) B) 4 min tabata hollow V-Ups C) 4 … [Read more...]

Strength - Accumulate 5 min. of Parellete L-sit Skill A) 4:00 min Tabata Chin & Toes to wall Rest 2 Min. B) 3 Attempts Max distance HS walk … [Read more...]

Strength - 4 sets of 5 - Strict Chinups w/ 2 sec pause w/ chin above bar (weighted as able) Skill - Try for consecutive tabatas - 2:00 min. Hollow rock 2:00 Hollow V-ups 2:00 min. Hollow rock 2:00 Hollow V-ups … [Read more...]

Strength: Every 30 sec. x 10 – Front Lever w/ single leg extended from tuck w/ :05-7 sec pause at parallel (Hold tuck for :10 sec if leg extended is not possible) Skill – A) 7 min. Emom – 4 PU + 3 CTB + 2 TTB + 1 Bar MU (focus … [Read more...]

Strength 1- 4 attempts at Single leg Front Lever from Inversion (alt. legs on attempts) If not yet able, perform 4 max holds of Tuck Levers Strength 2 – 4 x 10 – Weighted GHD back extension AHAP Skill: 7 min. of Heaven 2:00 min. … [Read more...]

Strength – 3 sets Max reps strict pullups (rest at least 1 min. b/n sets) Skill A) 4 sets of 10-15 as able – GHD situps w/ 2 sec pause at parallel on descent (stay in control!!) B) Accumulate 4:00 min of Box stretch … [Read more...]

Strength – 10 min. EMOM 3 MU – with towel held b/n feet Skill: 4 sets of 5 – TTB to Lsit/parallel Accumulate 100 Hollow rocks in as few sets as possible … [Read more...]

Strength – 5 attempts 30 ft HS walk – Every 10 ft stop and hold HS for 2 sec. Skill – 4 Super sets A1) 10 HS shoulder shrugs A2) 10 weighted arch ups A3) 10 weighted situps … [Read more...]

Strength: Every 30 sec. x 10 – Front Lever w/ alternating single leg extended Negative from Inversion w/ :03-:05 sec pause at parallel Skill: 9 min. Emom Min 1. 5 Strict CTB pullups Min. 2 10 Hollow/Arch swings Min. 3 8 CTB pullups … [Read more...]

Strength: 5 sets – Start ~10 ft. from wall HS walk to wall, without dropping reestablish a hollow inverted position and hold for 10 sec. Skill: 5 sets max -1 Strict deficiet HSPU as able Accumlate 20 Hollow/arch(L)/hollow/arch(R)/hollow … [Read more...]

Strength: 4 Super Sets, Rest as needed but keep a steady pace A)4 perfect kips directly into Max -1 (do not fail, leave one in the tank) Bar MU B) 4 alt. e/l Eccentric pistol squat to box/ball Skill: Accumulate 50 hollow V-ups AFAP (if your feet … [Read more...]

Strength: 8 sets of 2 - Skin the cat (start and finish in hanging hollow pos.) 5 sets of 2-4 Strict MU (stay hollow) Skill: 4:00 min. Tabata HS hold (chin and toes to wall) 4:00 min Tabata Hollow Rock Accumulate 2:00 min. e/l Couch stretch … [Read more...]

Strength: Weighted Strict pullup - 5 min. to find 5rm Skill: 6 sets of 10 - Alternating sets b/n Hollow position Pullup and Chinup (3 each) Accumulate 4 min. static shoulder box stretch … [Read more...]