Warmup/flexibilty 5 sets - Partner stretch hanging on bar in arch position 4 min.reverse tabata - Hollow arch swing on bar Strength 16 min. Alt EMOM -E - 11 weighted ring rows (use false grip) -O - 6-10 weighted chin-ups … [Read more...]

Warmup/flexibilty -2 min. banded hip distraction e/ leg -12 behind neck PU -12 wide grip PU Strength 5 sets of 8 alt. weighted pistols as able Skill A) 8 min. alt reverse tabata (10 on/20 off) 0:00- on … [Read more...]

Warmup/flexibilty 2 min. Wrist stretch e/ arm 2 min. banded shoulder distraction each arm Strength 6 sets -start light and increase weight each set w/o movement degradation - 60 sec. Fat bar OH walk Skill A) 8 … [Read more...]

Warmup/flexibilty -on rings - Accumulate 20 Hollow/arch/hollow slow transitions w/ active shoulder blades Strength 5 sets of 5 Strict weighted dip Skill A) 4 sets -4-8 Russian dips as able (stay hollow) - Add weight … [Read more...]

Warmup/flexibilty 4 min. Box shoulder stretch 4 min. tabata - HS hold on wall (chin and toes on wall) Strength 6 sets -start light and increase weight each set w/o movement degradation -6 Z press + 10 sec. hold … [Read more...]

Warmup/flexibilty 2 min tabata - High plank hold 2 min tabata - HIgh plank hold w/ shoulder taps 2 min tabata - Hang from bar - partner press back in arch Strength 16 min. Alt EMOM -E - 10 weighted ring … [Read more...]

Warmup/flexibilty -2 min. banded hip distraction e/ leg -10 behind neck PU -10 wide grip PU Strength 5 sets of following - 6 feet together squats (frog squats) - 6 alt. candlestick roll to pistol - 60 sec. plate … [Read more...]

Warmup/flexibilty 2 min. Wrist stretch e/ arm 2 min. banded shoulder distraction each arm Strength 6 sets -start light and increase weight each set w/o movement degradation - 60 sec. Fat bar OH walk Skill A) 3 … [Read more...]

Warmup/flexibilty -20 hollow V-ups -4 min. tabata - arch rocks (tight and controlled) Strength 5 sets on rings -10 sec. L-sit hold + skin the cat + 10 Sec. L-sit hold (use a deep false grip) Skill A) 4 … [Read more...]

Warmup/flexibilty 4 min. Box shoulder stretch 4 min. tabata - HS hold on wall (chin and toes on wall) Strength 6 sets -start light and increase weight each set w/o movement degradation -10 Z press Skill A)4 sets - … [Read more...]

Warmup/flexibilty 4 min. Tabata - Hollow hold on bar w/ false grip (hold LAX ball in each hand ) 2 sets -30 sec. toe touch w/ empty barbell in hand (don't force, let bar/gravity slowly pull you) Strength 2 attempts - … [Read more...]

Warmup/flexibilty 2 min. banded shoulder distratction e/ arm 30 narrow stance (feet touuching) squats w/ 3 sec. descent Strength 4 rounds at a steady pace - 10 clapping/plyro pushup - 5 strict pullups + 5 sec. Hold w/ chin … [Read more...]

Warmup/flexibilty 60 sec. foam roll lats e/side 60 sec. trap mash e/side Strength Accumulate 30 e/arm - single arm KB OHS -add weight as able but don't let arm bend Skill A) 4 sets of 5 e/side -HS leans … [Read more...]

Warmup/flexibilty Accumulate 3:00 in box shoulder stretch 5 min. foam roll T-spine Strength 4 min. Every 30 sec. - L-sit strict MU + L-sit dip Skill 10 sets of 2 complexes w/ towel b/n feet - Kip only + Kip w/ … [Read more...]

Warmup/flexibilty Accumulate 20 e/side hollow pushup to T rotation 90 sec. barbell mash triceps e/side Flat back pullovers - 20 reps for quality - lay on ground w/ low back pressed in contact w/ ground - bring legs to 90 … [Read more...]