A) 10 min. EMOM - 5 perfect kips on bar + 10 sec. hold w/ chin over bar B) 6 sets - 6 TTB + 6 CTB C) 4 min. Tabata - False grip hold on bar (place a towel/LAX ball in each hand) D) Accumulate 150 Hollow rocks … [Read more...]

A) Accumulate 30 - Jerk grip or narrower OHS w/ empty bar B) 10 min. Alt EMOM E - 10 alt. pistols O - 10 support pos. hollow ring pushups C) 8 sets - 2 Strict HSPU + 4 Kipping HSPU + 2 Strict HSPU D) 100 Russian twists + 100 Situps - break up … [Read more...]

A) 6 sets - 5 perfect kips on rings + 10 sec. hold in arch (make this transition into the hold smooth and controlled) B) 10 min. EMOM - 2-4 MU + 3 strict dips at top C) accumulate 18 skin the cats D) Every :30 sec for as long as you can - 10 … [Read more...]

A) 8 sets - 20 sec. HS hold - every 5 sec. lean into opposite arm B) 6 sets - 40 ft. HS walk w/ 2 sec. hold every 10 ft. C) 5 x 10 - On bar - False grip Scap pullups D) 4 sets - max reps tripod HS leg lifts … [Read more...]

A)5 min. Alt. Tabata - Hollow and arch holds on bar B) 6 sets - Kip consisitency - 4 TTB - 4 Bar MU - 4 TTb C) 5 sets - 8 perfect kipping PU (not Butterfly) + 5 sec. chin over bar hold D) 5 x 10- 15 - Situps w/ PVC held OH entire rep … [Read more...]

For those of you doing the CF Open, movement will not change over the course of the next 5 weeks. However, I HIGHLY recommend you picking and choosing the movements you perform on Friday and Saturday each week as some of these will be too much volume … [Read more...]

A) 4 sets - 10 alt. hollow candlestick roll to pistol B) 6 sets - each round for time - 10 hollow rocks - 10 alt. pistols - 10 perfect butterfly PU - 5 TTB ---rest 90 sec. C) 4 supersets -10 hollow position pushups -10 hollow ring … [Read more...]

A) 6 sets - 40' waiters carry e/arm B) 10 sets at a steady pace -2-4 strict HSPU -10 sec. hold at top -3-6 kipping HSPU (open standard) -10 sec. hold at top -2-4 strict HSPU C) 2 min. e/arm twisted cross D) 150 hollow crunches in as … [Read more...]

A) 6 min. Every 30 sec. :00- 15 sec. support position hold :30- 10 perfect hollow/arch swings ring or bar B) Every 2 min for 20 min. - 10 rounds - 3-6 strict ring PU + 2-5 MU as able + 3-6 dips C) Accumulate 15 Skin the cats D) 4 min tabata - … [Read more...]

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A) 5 sets as warmup - 6 scapula PU + 6 Hollow/arch swings B) 4 min. EMOM - 12 TTB Rest 1 min. 4 min. EMOM - 8 CTB Rest 1 min. 4 min. EMOM - 6 Bar MU C) 5 sets of 10 Ring pushup + 30 sec. plank hold on rings D) 50 abmat situps 25 sec. back … [Read more...]

A) 2 min. e/arm banded shoulder distraction + 2 min. Box shoulder stretch B) 6 supersets - 6 Hollow Pushups - 4 Kipping HSPU - 2 Strict HSPU - Drop, shake, 20 ft. HS walk C) 4 sets of 10 HS Pikes using rower seat D) 5 sets - 4 3 count tempo … [Read more...]

A) 4 sets - Partner shoulder stretch hanging from bar B) 2 min. Tabata - Hollow/arch kips on bar 2 min. Reverse tabata (10 on/20 off) Chin over bar hold C) 6 sets - 3 Scap Pullups - 3 strict Pullups - 3 Hollow/arch kips - 3 perfect … [Read more...]

A) 4 sets of 8 Shoulder taps e/side, on wall (focus on connected, straight body) B) 12 min. EMOM - 3-6 strict HSPU + 4-8 Kipping HSPU B) 5 sets - 12 Tripod pos. leg lifts … [Read more...]

A) 4 Supersets - 10 Scapula PU w/ 2 sec hold -10 Scapula ring rows w/ 2 sec hold B) 6 sets -2 Bar MU -4 TTB -2 CTB -4 TB C) Accumulate 150 Hollow rocks in as few sets as possible … [Read more...]