WORKOUT

10 Banded Pass Throughs
10 Kip Swings
20 Forward to Backward Swinging Kicks (On right + left)
1:00 Hollow Hold

For the Banded Pass Through, begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. With straight arms, lift the band overhead and backwards, until it touches your butt. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar.

Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

For the Forward to Backward Swinging Kicks (On right + left), begin standing on both feet, grabbing a sturdy object for support with one hand. Keeping a straight leg, lift your foot up in the air as high as possible. Once you reach your full range of motion, drive the heel backward, using momentum to swing your left leg behind you. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times. Repeat steps for the other side.

For Time:

10-1

10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...

All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk

Subs and Modifications:

Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time

Goal: Don't get sloppy!

For the Handstand Walk, kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Skill: Toes to Bar Stamina

EMOM 8 Min
(Every Min for 8 Min)

30 Seconds Max Reps Toes to Bar

Rest Remaining 30 Seconds

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Subs/Modifications

Focus on rhythm, only lifting your legs as high as possible while keeping the beat

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.