A) 4 sets of 10 - seated Z Press *light and fast but torso held vertical entire time * finish w/ head through B) Every 30 Sec. for 8-10 min as able - 2 strict HSPU + 4 Kipping HSPU C) 4 min Tabata - Hollow pos. bird dogs Rest 4 min. - … [Read more...]

A) Accumulate 20 Bar Pullovers B) 14 min. -E - 10 Alt.pistols -O - 5-10 strict dips as able C) 6 min Tabata - Dragon flag … [Read more...]

A) 5 Sets of -5 strict Chinups -5 wide grip pullups -5 narrow grip pullups B) 6 sets w/ towel between feet -5 Hollow/arch kips on rings + 5 muscle ups C) 6 sets - 1 min plank hold AHAP … [Read more...]

A) 15 min. Every 3 min. - 10/15 cal sprint row Directly into 25 ft. UB HS walk B) 4 min Tabata - Freestanding Tripod HS hold - rest 4 min. and repeat C) Accumulate - break up as desired - 30 empty bar good mornings - 30 Strict TTB … [Read more...]

A) 5 Rounds - 5 perfect Hollow/arch kips - 10 Sec. HS hold against wall - 5 Kipping pullups as high as possible (no Butterfly, focus on kip) - 3 Strict HSPU w/ hands in perfect tripod pos. B) Deficit HSPU Negatives… (2 45s/25s) - 4 … [Read more...]

A) 12 min. EMOM - 5 Strict PU + 10 Sec. hold chin over bar STAY HOLLOW (lightly weighted as able) B) 5-6 sets working through Complex - Focus on kipping consistency -2 Bar MU -2 CTB -2 PU -2TTB C) 4 steady rounds - 12 evil wheels - 12 … [Read more...]

A) 3 sets e/arm: 200 Foot waiters carry e/arm increasing weight each set B) 10 rounds - Every 90 sec. - 1 Strict MU + 3 Kipping MU + 1 Negative MU from top C)7 min. of Heaven - 2 min. tabata Hollow rocks - 3 min. tabata Arch Rocks - 2 … [Read more...]

A) 5 attempts to build to Max weight 3 rep strict Pullup B) @80% of max - Perfrom 2 max rep sets - when you fail, hold 1/2 pullup for max time before dropping C) 4 min. Tabata - Haning L-sit D) 3 min. - Alternate arms every 15 sec. Single arm … [Read more...]

A) 4 sets: 6-10 russian dips as able B) 8 Rounds at a consistent pace: 6 HSPU- Open Standard 12 perfect kipping Pullups 24 DU rest 90 sec C) 4 sets of 10: Strict TTB … [Read more...]

A) 5 attempts to build to Max weight 3 rep strict dips B) @80% of max - Perfrom 2 max rep sets of dips C) Accumulate 125 Hollow rocks in as few sets as possible … [Read more...]

A) 12 min. EMOM - 5 Hollow rocks + 2 candlestick rolls B) 6 sets - 40 ft. HS walk - Every 10 ft. stop and hold static HS for 2 seconds then continue C) 4 steady sets of... - 15 weighted GHD back extensions - 15 weighted GHD situps … [Read more...]

A) On rings 8 min. EMOM - :10 sec. hollow hold + :10 sec. Arch hold PLUS - :10 sec. L-sit hold + skin the cat B) Death by Strict Ring dips (stay hollow) C) 4 Supersets - not for time - 4-6 strict TTB - 12 alt. pistols ( weighted as able) - … [Read more...]

A) 10 min. EMOM - Facing away from wall 5 lateral HS walks e/ direction then try to immeditely HS walk ~10 feet B) Set up a 5'x5' box with cones or plates... In 5 min. Accumulate max laps around box (alternate directions every lap) C) 5 … [Read more...]

A)15 MU for time w/ towel between your feet * if towel drops = 10 toes to rings on the spot * try for UB! B) Accumulate 30 Russian dips - stay hollow! (use boxes tall enough you can stay hollow) C) 50 Hollow V-ups … [Read more...]

A) 10 min EMOM of... 3 Scapula Pullups 2 Strict Pullups 3 Perfect Hollow Arch kips 2 Perfect Kipping PU (no butterfly, focus on kip) B) 6 sets for perfect movement 3 Strict Pullups + 3 Pullovers C)8 min. EMOM - 5 V-ups + 3 Candlestick … [Read more...]