4 sets of the following, not for time:A1) 10 hollow arch swingsA2) 5 strict TTBA3) 7-10 perfect kipping TTB Buyout: 50 hollow rocks … [Read more...]

"8 minutes of heaven"Emom for 8 rounds n-15 sec. Hollow position scissor kicks n-15 sec. Hollow rock n-15 sec. Hollow position scissor kicks n-15 sec. Rest … [Read more...]

5 setsA1) 10 Hollow RocksA2) 10 Arch rocksA3) 10 Perfect Hollow/Arch swings on rings... Directly into..A4) 5 Sec. Perfect hanging L-sitRest 1-2 Min. … [Read more...]

Tabata - Handstand hold against wall (video this and ensure you are stacked in a vertical line from wrists to toes) Rest 2 min. Reverse Tabata (.10 on/.20 off) - L-sit hold with chin above the bar … [Read more...]

4 roundsA1) 4x10 weighted GHD back extensions as ableA2) 4x20 Abmat situpsA3) 4x10 Superman Arch extensions … [Read more...]

Have fun with this! If you've done this complex before, try to clean it up. If this is your first try, see what you've got!!! Try to make each kip tight and the same from move to move...4-6 sets as able without coming off the bar1-TTB1-Pullup1-CTB … [Read more...]

4-5 sets as able: Maintain Hollow position through all three movements-4x5-8 Hollow Body Crossover Left leg (See below)-4x5-8 Hollow Body Crossover Right leg-4x5-8 Hollow Rocks … [Read more...]

Complete in Order:- 50 abmat situps- 4x10 Perfect Hollow/Arch swings- 4x8-10 Perfect kipping Toes to Bar (Ride the kip though the hollow position, keep tension the whole time)- 50 abmat situps … [Read more...]

Like many coaches, I often get asked to teach people how to do butterfly pullups. I know each coach has their own standards of capabilities, but my first question is always "How many regular kipping pullups can you do consecutively?" Often times the … [Read more...]

A) 4 x 10 weighted back extensions as able B) 4 x 10 weighted sit-ups C) 4 x 10 Russian twists (L&R = 1) … [Read more...]

Supersets - 3-4 sets as able (listen to your body)A1) 10 Barbell Hip Thrusters (55/75)A2) 10 Evil WheelsA3) 10 Band Tricep Extensions … [Read more...]

Super Sets - 4 Total setsA1)  10 band pull apart w/ 2 sec. holdA2)  10 strict TTB (stay in control with activated shoulder blades)A3)  Straddle leg raises - 10 each leg + 10 both legs … [Read more...]

8 minutes: EMOM:10 sec. hollow position scissor kicks:20 sec. hollow rock:10 sec. hollow position scissor kicks:20 sec. rest … [Read more...]

As we start to include some additional movements never forget the basics. Elements of the hollow position are our default position for handstand walks, dips, pull-ups etc. Always, always, always ensure that your core is set in the correct position to … [Read more...]

Fight to keep your legs flexed and together with toes pointed during the hollow positions and keep the small of your back in contact with the floor the entire time.Do this work in ordera) 20 GHD Situps-rest 90 sec.b) 6 min. Rolling hollow/arch :45 … [Read more...]