A) Accumulate 2:15 Hanging from bar w/ jerk grip in hollow pos. B) 5 sets to find 5 rm weighted strict PU -Then 3x5 at 80% of 5rm C)4 min. Every 30 sec. -6 TTB rest 2 min. 4 min. Every 30 sec. -5 Butterfly PU rest 2 min. 4 min. … [Read more...]

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A) -90 sec. e/ arm in twisted cross -90 sec. barbbell mash pecs and anterior deltoid B) 5 sets -10 steps e/arm single arm KB overhead walking lung step C) 9 min. - every 30 sec. - 2 strict HSPU + 2 Kipping HSPU * pick a challenging … [Read more...]

A) Accumulate 2 min. Hanging from bar w/ jerk grip B) 5 sets of... 3 wide grip PU 3 narrow grip PU 3 L-sit PU C) 8 min. Every 20 sec. - 1 TTB + 1 Bar MU D) 4:00 min. tabata Ground Windshield Wipers 4:00 min. tabata Hollow … [Read more...]

A) 5 min. T-spine stretching (your choice!) B) Accumulate 30 Jerk grip OHS w/ empty barbell (no lifters) C) 16 min. EMOM E- 30 sec. - max 10' HS walks (try and turn w/o coming down) O- 2-5 Bar MU D) 5 min. Tabata - Dragon flags … [Read more...]

A) 4 min. tabata- Tripod position straddle leg lifts B) 6 min. EMOM - 40 ft. double KB waiters carry + 10 sec. hold C) Death by Strict HSPU - once you reach failure rest 5 min. Repeat w/ kipping HSPU D) 6-8 sets as alble: 15 GHD situps to … [Read more...]

A) accumulate 40 candlestick rolls to pistol (alt. feet) B) 10 min. EMOM - 1 MU from static arch position + 2-4 kipping MU as able C) Work to 5 rm weighted dip then 3 sets of 5 at 90% of 5 rm D) 5 sets - 5 strict hollow ring Pullups + 15 sec. … [Read more...]

A) 3 min. practice front roll (use a pad!) + 3 min. practice front roll to HS on wall B) 6 sets - 10 lateral HS walks on wall in each direction (alt. starting direction) C) Accumulate 60 sec. w/ 1 RM strict press overhead (note total time) D) … [Read more...]

A) 4 min alt. Tabata - holds on bar 0:00 - Hollow 0:30 - Arch B) 6 sets: w/ weight vest - 3 Kips only + 3 Kipping PU + 15 sec. hold w/ chin over bar C) 4-6 sets: 4 butterfly PU + 4 TTB + 4 butterfly PU D) 6 sets of 10: weighted hollow rocks … [Read more...]

A) 10 min. Alt. EMOM E- 10 feet together squats O- 6-10 strict pullups B) 12 min. AMRAP - 12 alt. pistols - 4 strict TTB - 8 Ring pullups C) 5 min. EMOM - 6-10 ice cream makers D) 100 GHD situps … [Read more...]

A) Accumulate 4 min. in box shoulder stretch B) 6 sets - 40 ft. HS walk - Every 10 ft. place a 25# plate to step up and down on C) 6 min. Alt tabata - single arm OH KB squat D) 30 sec. on/30 sec. off - 10 min. - Weighted plank … [Read more...]

A) 5 sets of 5 e/leg alternating - Hollow candlestick roll to pistol B) 10 min. EMOM all with towel between feet - 2 Hollow/arch swings + 2 MU + 2 Dips to support C) 5 sets - 6 russian dips + 15-30 sec. L-sit hold D) 80 Sprawl situps … [Read more...]

A) 4 sets - 10 e/leg Jerk/narrow grip Lunge steps + 5 Ring pushups B) 5 min. Every 30 sec. - Kick to HS hold on wall + 5 sec. negative descent to tripod C) 12 min. Every 2 min. - 4 Strict HSPU + Max kipping HSPU D) 50 GHD Back extensions … [Read more...]