Thursday January 12th 2017

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Thursday January 12th 2017

A: 15x2 Wall Facing HSPU *Lowering down and forward creating a perfect Headstand, toes sliding down the wall. Don’t lose hollow.

B: 15x2 Headstand Pike ups *Starting in Extended headstand, lower toes to floor-tap-pull heels back to extended headstand.

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Wednesday January 11th 2017

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Wednesday January 11th 2017

A: In/Outs: 8x2 *This is the transition. Ideally remain hollow. However the main focus here is keeping the rings tight more than anything

B: 15x2 Ring Push Up: Work toward an extended ROM, as in chest passing well below rings. Maintain tension at all times through hollow

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Tuesday January 10th 2017

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Tuesday January 10th 2017

A: Accumulate 2:00 Free Standing Handstand.

B: Accumulate 3:00 Wall Facing HSPU *Focus on stacking the body. When achieved activation of the fingers should pull you off the wall. Don’t kick off the wall.

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Monday January 9th 2017

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Monday January 9th 2017

A: 10x1 3 position Muscle Up: *3ct pause at the pull, the bottom of dip, and top. Even if time decreases, try to at least accentuate the pause

B: 3:00 Ring Support Hold *Top of dip, work to keep the scaps depressed, not lifted, traps relaxed. Rings slightly turned out body remains long and hollow.

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Thursday January 5th 2017

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Thursday January 5th 2017

A: Max Time in UB HS 5 attempts~Rest 4:00 B: Max continual HS Walk *If you have to turn turn

B: 4 Rounds: 50' OH Walk *Bands and KB on barbell, :10 Free standing HS

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Monday January 2nd 2017

A: 3 sets of Max UB C2B *this is a retest, so pursue it as such. 

B: 100 Ring Rows For Time *Be sure to maintain force down on the rings, pressing toward your hips each rep. Don’t just tug

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Thursday December 29th 2016

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Thursday December 29th 2016

A: 10x 15' Lateral HS Walk ~Rest :30 

B: 25-20-15 Hopping Inch Worm, V-sit *for worm do a push up lock out, move feet in straddle to outside hands and return. Keep legs as straight as possible and hop minimal 

 

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Wednesday December 28th 2016

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Wednesday December 28th 2016

A: EMOM x 10 1) 4 Peg Board Pull Ups *Attempt to tap hip with hand by letting go and shifting 2) Pause Climb *halt at half way point of rope hold :03 then continue

B: 5 Rounds: 2:00 min AMRAP 5 C2B, 20 DU ~Rest 2:00


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Tuesday December 27th 2016

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Tuesday December 27th 2016

A: EMOM x 14 1) 6 Strict HSPU2) :15 Planche push up hold *Start in push up lean shoulders forward as far as possible and hold

B: 3 Rounds: 9-7-5 UB Ring Dip, Push Press 95# Rest 2:00 


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