A)4 min EMOM - 8-12 UB TTB rest 2 min 4 min EMOM - 6-10 UB CTB rest 2 min 4 min EMOM - 4- 8 UB Bar MU B) 5 steady rounds w/o coming off if possible -10 Sec. L-sit Hold w/ chin over bar -10 Sec. L-sit hold at bottom of PU -20 Sec. … [Read more...]

A) 15 min. AMRAP - 75 UB DU - 8/10 UB HSPU (Open Standard) - 75 DU - 6/8 UB Bar MU - 75 UB DU - 50 ft. UB HS walk *Any break in any movement = 10 6" target burpees before restarting B) 10 min. EMOM -5 Strict HSPU + 5 Kipping HSPU … [Read more...]

A) 4 min. Tabata - Hollow rocks + 4 min Tabata Arch rocks B) 10 min. EMOM -10/12 CTB PU (make them perfect) C) 4 sets at a steady pace - 3 Bar MU - 3 CTB - 3 TTB D) 5 sets at a steady pace - 4 TTB - 4 half down only TTB (think only lowering to … [Read more...]

A) 4 sets - 2 wall walks + 10 sec. hold + attemp to HS walk off wall B) 5-6 attempts - 50 Ft. HS walk *set a cone every 10ft., stop at each cone and restart walk C) 5 min. Freestanding Handstand (static hold) practice D) 4 sets - 20 Back … [Read more...]

A) Towel b/n feet - 4 sets - 3 Kip only - 3 Kip + pull - 3 Ring L-sit pullups B) 12 min. every 2 min. - 2-5 weight vest MU + 3-5 Dips (as able) - Do not change your form or go to failure (scale w/ weight and reps) C) 15 Skin the cats, … [Read more...]

A) 10 min. EMOM -E 5-10 ring Pushups -O 5 ring rows+2 sec hold at top of each B) 5 min. Tabata - Freestanding HSPU (do reverse tabata if need be) C) 10 min. EMOM -4 burpees + 2 strict HSPU + Max kipping HSPU until :45 D) 4 min. Tabata - … [Read more...]

A) 5 sets of 10 Weighted Pullups *stay hollow!! B) 10 min. EMOM - 3 Mar MU + 2 bar roll overs C) 50 Alt. Pistols for time D) 100 GHD situps for time *every 25 reps, stop and do 20 arch rocks … [Read more...]

A) 4 easy sets - w/ towel bn feet on rings -4 easy kips + 2 MU + Max L-sit hold @ top of dip B) 1,2,3,4,5,6,4,3,2,1 Ring Muscle ups *B/n each set = 25 UB Double unders C) 40 perfect Glute Ham raises … [Read more...]

A) Accumulate 25 Hollow V-ups and 25 Ground to Arch - steady and perfect, split as desired B) Accumulate 15 Kip to Clap *kip as a CTB/Bar MU but instead of finishing, Clap your hands while weightless and return to the bar C) 10 min. EMOM - … [Read more...]

A) 5 min. to play/practice freestanding HSPU - Focus on tripod, straight body, pressing etc. B) 6 sets - w/ weight vest as able - 2 strict HSPU + Max -1 kipping HSPU C) Accumulate 50 e/side - Turkish Half get up (25-45#) * only get-up to formarm … [Read more...]

A) Accumulate 4 min. Box shoulder stretch B) 1,2,3,4... to 10 HRPU * Perform 1 wall walk b/n each set After Conditioning: C) 7 min. of heaven -2 min. Tabata Hollow rock -3 min. Tabata Hollow pos. scissor kicks -2 min. Tabata Hollow rock … [Read more...]

A) 4 sets of 10 - seated Z Press *light and fast but torso held vertical entire time * finish w/ head through B) 10 min. Free play.... with Freestanding HSPU (Focus on straight body.. and have fun) C) Every 30 Sec. for 6-8 min as able - 2 … [Read more...]

A1) 4 sets - 100 ft. Waiters walk e/side (try to increase weight slightly from last week) A2) 4 sets - 100 ft. Pinch grip walk (2 10s or 2 15s/25s ,if you are feely saucey, in each hand) B) Death by Strict MU C) 5 sets - Focusing on maintaining … [Read more...]

A) 2 min. Tabata w/ Hollow holds on rings Rest 2 min. 2 min. Tabata w/ arch on holds on rings B) 4 rounds at a steady pace: -400 ft. shuttle run (50 ft. down and back x4) - 4 TTB - 4 CTB - 4 Bar MU (if you come off the bar b/n ttb and Mu … [Read more...]

A) 4 min. Tabata - HS hold w/ alternating gate leans B) Make a 5'x5' Box with cones/plates etc. - in a 3 min. window, accumulate as many laps around box (alternate direction each lap) - Rest 5 min. - Repeat C) Tempo Ring Pujups - 4 … [Read more...]