GYMNASTICS

7 Min AMRAP
1 Strict Pull Up
+
1 Strict Toes to Bar
Come off

2 Kipping Pull Ups
+
2 Kipping Toes to Bar

RX +: 2+2 and 4+4

See below for scaling options!

Score: Total number of rounds and any additional reps.

Goal: QUALITY more important than score.

So the idea behind this is to do the 2 strict reps together (not coming off of the bar) and then the 4 kipping together (not coming off of the bar).

If you are unable to do strict pull ups you can do a jump and slow lower and then just a knee up rep.

For the kipping part you will do 2 jumping pull ups + 2 kipping knees up.

4 Rounds
30 Second Bottom of Dip Hold
Rest as Needed
30 Second Top of Dip Hold
Rest as needed

If you're feeling REALLY legit - try going for a minute.You may do these on the rings, on stationary bars, or even a couple boxes will work.

If you are unable to perform these on any of those you could scale down to ring or trx top and bottom of push up holds.

Make sure the bottom of dip or push up hold your shoulder is lower than the elbow.  If using rings or TRX bands and pull them in close to you and keep the belly tight.

For the top hold, press DOWN and keep the shoulders DOWN.  Pull the rings or bands in and keep belly tight.

If you are unable to hold for 30 seconds - just do a max time hold each time!  If that hold isn't at least 15 seconds - add 2 extra rounds of the whole thing!

WARM UP

10 Banded Pass Throughs
30 Seconds Jumping Squats
30 Seconds Alternating Wrist Stretches
30 Seconds Tuck Hold

Banded Pass Throughs
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Jumping Squats
1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal is to be as quick and explosive as possible in each jump.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.

GYMNASTICS

EMOM 10 Min
(Every Minute on the Minute for 10 Min)
3-5 Strict Handstand Push Ups
5 High Box Jumps
Both movements performed each minute

Score: Just enter total reps of all of it completed in the 10 min.

Subs and Modifications:
Less Reps / Box Strict Handstand Push-Ups
Less Reps / Lower the box height

Strict Handstand Push Ups:
1. Kick up to a handstand against the wall
2. Hands will be set slightly outside of shoulder width, fingers angled out to 45 degrees
3. Carefully lower yourself to the floor, until your head gently taps your mat
4. Push back up to full extension

High Box Jumps
1. Begin standing in front of your box, with your feet slightly outside the hips
2. Dip and drive with your legs, swinging your arms to produce power
3. Jump ontp your box, taking off of two feet
4. Land with soft knees to absorb the power, and carefully step back down

Skill Focus: Bar Muscle Ups
Every 30 Seconds for 10 Rounds (5 Min)
1-2 Bar Muscle Ups

Score: Total Reps Completed

Subs and Modifications:
Jumping bar muscle-ups

Bar Muscle Ups:
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

WARM UP

Warm Up
10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
1 Min Tuck Hang

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.

See full write up on Members Only!

GYMNASTICS

AMRAP 10 MIN
(As Many Reps as Possible in 10 Min)
1 V-Up
1 Glide Kip/Bar Muscle Up
1 Bar Dip

then

2 V-Ups
2 Glide Kips/Bar Muscle Ups
2 Bar Dips

then

3 of each - 4 of each... and so on

Score: Total Reps added up at the end

Subs / Modifications:
Tuck-Up
Jumping Kip
Lower as much as possible

V-Up
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Glide Kip
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar
7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support

Bar Dip
1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Skill Focus: Freestanding Handstands
3 Rounds
5 Kick-Up to Wall Split Handstand
2 Min Freestanding Handstand Practice - Begin with small kick-up and gradually build

No Score

Subs/Modifications:
Only kick-up as high as possible under control (do not have to get to full handstand)
Very small kick-ups - Feet stay close to the ground

Kick-Up to Wall Split Handstand
1. Begin facing the wall, with feet set in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor (approximately 6 inches from the wall), push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. Allow your top foot to gently tap the wall
6. Keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
7. Feel your fingers gripping the floor to help maintain balance
8. Carefully come back to the floor and into your starting position.

Freestanding Handstand Practice:
1. In an open space, set your feet in a wide lunge position, arms extended forward and down
2. Slowly lower to the floor, keeping your fingers spread and shoulders engaged
3. As your hands come to the floor, push through your front foot to initiate the kick-up
4. Extend through your shoulders for a strong base
5. As you become vertical, keep your legs separated in a split position for easier balance (the wider your split, the easier your handstand will be)
6. Feel your fingers gripping the floor to help maintain balance
7. Hold the split position, or slowly bring your legs together for a true-vertical handstand
8. Carefully come back to the floor and into your starting position
9. Note: Start with a very small kick-up, keeping your feet within inches of the floor. As you feel more comfortable, you can get higher and higher, until you eventually end up in a handstand. This is a very slow, controlled, strength-based movement, so do not try to generate a ton of power (which results in a crazy movement that may be scary!)

WARM UP

Warm Up
10 Scapular Push-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)
1 Min Low Ring Plank

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Throughs
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

Low Ring Plank
1. Begin with your hands shoulder width apart on the rings. Palms will be facing in, towards each other.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by “pushing the rings away”, which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

GYMNASTICS

21-15-12-9-6-3
Handstand Push Ups
Rebounding Box Jump Overs
Chest to Bar Pull Ups

Subs and Modifications
Box Handstand Push-Ups
Rebounding straight jumps
Kipping Pull-Ups / Ring Rows

Score: Time - but remember the goal for this workout is quality!
Goal: Solid technique

So the way this works is you will do 21 of each, 15 of each, 12 of each...and so on.

Handstand Push Ups
1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

Rebounding Jump Overs
1. First, choose a box, bench, etc. of the appropriate height. You should be challenged and able to rebound between reps, but should not feel like you will trip over your apparatus.
2. Facing your equipment, jump over, being as explosive as possible.
3. Make sure to land on the balls of your feet and with a bend in your knees, to safely absorb your weight and connect jumps.

Chest to Bar Pull Ups
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar, pulling until your chest makes contact..
6. As you begin falling back down, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

WARM UP

WARM UP

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

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Kip Swings:
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

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!

Handstand Walk Tips:
1. 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.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. 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).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. 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 Remainder of Minute

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

1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. 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.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program here.

WARM UP

2 Rounds
10 Scapular Push-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Throughs
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

3 Rounds
25 Tuck-Ups
15 Knuckle Push Ups
5 Candlestick Roll + Box Jump + Jump Off + Stick

Score: You can enter a time - but keep in mind we aren't looking for speed. We are looking for quality.

Subs / Modifications:
Break as needed
Set knees on the ground
Use a shorter box

Tuck Ups:
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Lift into a hollow position, with your arms by your sides
3. Simultaneously bend your knees and pull them towards your chest, while lifting your chest towards your knees (you will be coming into a tucked position)
4. Extend back into your hollow position and repeat

Knuckle Push Ups
1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Candlestick Roll + Box Jump + Jump Off + Stick
1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. As you jump off the box, make sure to bend your knees on the landing, and stick it— Do not move your feet! The higher you jump, the more challenging it will be to land.

Skill Focus: Handstand Forward Roll
5 Forward Rolls
5 Rolls from a High Box
5 Rolls from a Wall Handstand
5 Rolls from a Freestanding Handstand

No Score - Take your time!

Subs / Modifications
Very slow, controlled rolls on cushions
Roll from the ground
Roll from a short/tall box
Use a partner and pads!

Forward Rolls
1. Begin standing with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you.
3. Lift your glutes into the air, and start walking your toes forward, towards your hands. The goal is to get your feet as close to your hands as possible, in order to make the roll a very smooth, “tip-over” type movement.
4. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where your ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
5. To initiate the roll, your elbows will have a slow, constant bend, until you find yourself rolling down one vertebrae at a time. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
6. As your elbows bend, your hips will tip forward, allowing you to effortlessly roll. Your feet will land on the floor in front of you, promoting a safe, seated position.
7. Once comfortable, you may increase speed, by moving faster through the steps.

Rolls from a High Box
1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy “tip over”.
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be. 4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Rolls from a Wall Handstand
1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded. 5. As you finish the roll, pull your heels into your glutes, and sit your chest up, over your toes to stand.

Rolls from a Freestanding Handstand
1. Make sure you have enough free space to practice safely.
2. Begin with your arms extended overhead, dominant leg out front.
3. Kick-up into a handstand hold.
4. To initiate the roll, tuck the chin into your chest and stare at your bellybutton, while simultaneously allowing your elbows to slightly bend. Your elbows will have a slow, gradual bend all the way to the ground.
5. As your shoulders and back roll onto the ground, pull your heels in towards your glutes to prepare for the stand.
6. Once your feet hit the ground, use your core to sit-up, pulling your shoulders over the front of your toes.
7. Come to a complete stand.

WARM UP

2 Rounds
10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

Scap Pull Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Through:
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

Street Parking Gymnastics is posted once a week, on Sunday. These workouts are great for those who may be interested in adding in more work on body control, awareness, coordination, or strength - stamina in the gymnastics movements.

These workouts have been programmed by Street Parking Coach and former National Level Gymnast - Kati Breazeal. Add this in wherever makes sense for your schedule.

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
5 Kipping Pull-Ups
5 Hanging Blind Change
5 Toes to Bar
Go To Failure - Active Bar Hang

Rest 2 Min Between Rounds

Subs or Modifications:
Lower Numbers to 2-3 of each

OR

Kip swings
Active bar hang

Only lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

Kipping Pull Ups:
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

Hanging Blind Changes:
1. Begin in a dead hang on the bar, with a shoulder width grip.
2. Release ‘Hand 1’ from the bar, and allow your body to turn 180 degrees.
3. Re-grip the bar with ‘Hand 1’.
4. Shift your weight to ‘Hand 1’, release ‘Hand 2’, and reposition it to a neutral grip.
5. Finish the Hanging Blind Change in the same dead hang position.
6. Alternate turning between both arms.

Toes to Bar:
1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. 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.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill:
Handstand Push Ups

EMOM 6 Min:
Every Minute on the Minute for 6 Min
30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

Subs or Modifications
Pike on Box Handstand Push Ups

Kipping Handstand Push Up:
1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

WARM UP

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-Ups

Scapular Pull-Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

GYMNASTICS

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84

Bar Muscle Up
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups
1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

Skill Focus: Spacial Awareness

3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward Roll

Jump Full Turn
1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll
1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

WARM UP

2 Rounds:
10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
10 Forward to Backward Kicks (Right)
10 Forward to Backward Kicks (Left)

Banded Pass Throughs:
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Alternating Wrist Stretches
1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by “pressing away from the floor” and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

Forward to Backward Kicks (Right)
1. Begin standing on both feet, grabbing a sturdy object for support with your left hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your right foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your right leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

Forward to Backward Kicks (Left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

3 Rounds
20 Hanging Shoulder Touches
20 Tuck-Ups
10 Kipping Pull-Ups
10 V-Ups

Score: Total Time - but PLEASE choose quality over quantity. This is not to be done for speed!

Subs / Modifications
Scapular pull-ups
Break as needed
Banded pull-up
Tuck-Ups

Hanging Shoulder Touches
1. Begin in an active hang on the bar (there should be space between your shoulders and ears)
2. Release your left hand from the bar, and touch your left shoulder
3. Return to an active hang
4. Release your right hand from the bar, and touch your right shoulder
5. Return to an active hang
6. Keep your body position as tight as possible, to stay controlled through the set

Tuck Ups
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Lift into a hollow position, with your arms by your sides
3. Simultaneously bend your knees and pull them towards your chest, while lifting your chest towards your knees (you will be coming into a tucked position)
4. Extend back into your hollow position and repeat

Kipping Pull Ups
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

V-Ups
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Skill Focus: Handstand Walking
5 Kick-Up to Wall Handstand
10 Handstand Shoulder Taps
5 Forward Rolls

Then 8 Attempts - Max Handstand Walk

Score: Max distance achieved in one walk! Even if it's only 2 feet or 0!

Kick Up to Wall Handstand
1. Begin in a wide split lunge, with your dominant leg out front. Both knees need to be bent— You want to be able to bounce up and down comfortably.
2. Arms are extended in front of you, with your hands at hip height. Fingers need to be spread and prepared to grip the floor.
3. Slow shift your weight forward as you approach the floor. Try to lay your stomach on the top of your quad.
4. As you set your hands on the floor, use your front (dominant) leg to gently push off the floor, initiating the press towards a handstand. This should feel slow, and strength-based
5. Focus on getting your non-dominant leg to the wall, and slowly bringing the legs together into a full handstand. Emphasis on slow!

Handstand Shoulder Taps
1. Begin in a Handstand Hold against the wall, with your back facing the wall.
2. To initiate the shift, press your left hand into the ground, with the goal of pushing your left shoulder into your left ear until they make contact. This will shift your body to be centered over your left hand.
3. Carefully lift your right hand off the floor, tap your right shoulder, and return to your normal handstand.
4. Press your right hand into the ground, and push your right shoulder into your right ear.
5. Once your body is centered over the right hand, lift the left hand, tap your left shoulder, and return to your normal handstand.
6. Once you’re comfortable with extending through the shoulders, you can increase speed.

Forward Rolls
1. Begin standing with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you.
3. Lift your glutes into the air, and start walking your toes forward, towards your hands. The goal is to get your feet as close to your hands as possible, in order to make the roll a very smooth, “tip-over” type movement.
4. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where your ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
5. To initiate the roll, your elbows will have a slow, constant bend, until you find yourself rolling down one vertebrae at a time. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
6. As your elbows bend, your hips will tip forward, allowing you to effortlessly roll. Your feet will land on the floor in front of you, promoting a safe, seated position.
7. Once comfortable, you may increase speed, by moving faster through the steps.

Max Handstand Walks
1. 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.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. 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).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

WARM UP

2 Rounds:

10 Scapular Pull Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Through
20 Forward to Backward Swinging Kicks (On right + left)

Scapular Pull Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Forward to Backward Swinging Kicks (On right + left)
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

EMOM 12 Min
Every Min on the Minute for 12 Min
Min 1: 30 Seconds Tucked Press to Handstand
Min 2: 30 Seconds Zombie Sit-Up + Backward Fold
Min 3: 30 Seconds Wall Walks
Min 4: 30 Seconds Flutter Kicks

No Score! Quality OVER Quantity HERE!

Subs and Modifications
Small jumps
Toes come backward as far as possible / Swing arms forward to help with the sit-up
Only walk up the wall as high as you feel comfortable / Plank Shoulder Taps
Tucked flutter kicks

Tucked Press to Handstand
1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in

Zombie Sit Up + Backward Fold
1. Begin in a seated pike position, with your legs together and extended straight in front of you. Toes will be pointed, and the palms of your hands in contact with the ground (ideally for the entire movement).
2. Engage the core, and begin to lay backwards, rounding your back to the ground.
3. Once fully extended, laying on the floor, use your core and hip flexors to pull your heels off the floor. The legs will remain straight for the entire movement.
4. With your palms and back remaining in contact with the floor, continue piking the hips, pulling your legs towards your face, and pushing the toes towards the ground behind your head (you should be staring at the tops of your knees). At this point, most of your back will peel off the floor as you roll onto the back of your shoulders. You will end in what feels like an upside-down pike stretch.
5. To roll forward, lift your toes off the ground, begin pressing your entire back, back into the floor one vertebrae at a time (think of rolling down through your spine), and slowly directing the heels back to towards the floor. Your palms will still be in contact with the ground.
6. Once your legs are fully extended on the floor, once again, engage your core

Wall Walks
1. Begin in the bottom of a push-up position, with your feet by the wall. 2. Push-up into a plank. Extend the shoulders by “pushing the floor away”, which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Be as tight as possible at the top of your handstand, pushing your shoulders into your ears and squeezing your glutes .
7. Walk back down the wall by retracing the same “stepping” movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.

Flutter Kicks
1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.

Skill Focus: Pull Overs

Every 30 Seconcds for 10 Rounds:
2 Pull Overs + Front Roll Dismount

Score: Total Rounds you are able to do!! (out of 10)

Subs and Modifications:

Low bar pullover + Front Roll Dismount
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar

WARM UP

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Through
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

Active Bar Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Low Tuck to Standing Extension
1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

GYMNASTICS

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Hollow Rocks
20 Butterfly Pull Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!

Subs and Modifications
Tucked hollow rocks
Kipping Pull-Ups / Ring Rows
Candlestick + step-up

Hollow Rocks
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

Butterfly Pull Ups
1. Begin standing directly under the bar
2. Jump to the bar and land in a hollow position, with your toes slightly forward
3. Immediately drive your heels back, and push your chest forward to move into an arched position
4. To initiate the Butterfly, snap your toes forward, and squeeze your glutes (opening the hip angle) to produce power
5. As you rise towards the bar, lift your chin and look at the ceiling (to get your face clear of the bar)
6. Push your chest forward as you begin your descent, following a circular pattern. Your heels will come slightly behind you
7. As you fall through your circle and reach the bottom, immediately re-snap the toes, and repeat the sequence.

Candlestick + Box Jump
1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. Fully extend your knees and hips at the top, and carefully step back down.

Skill Focus: Handstand Pirouettes
2 x 8 Handstand Shifts with 2 Seconds Hold
5 x 1 - 1/4 Handstand Pirouette
5 x 1 - 1/2 Pirouettes
5 x 1 - 1/1 Pirouette

Subs and Modifications
Box Handstand Shifts
1/4 Pirouette from a box
1/2 Pirouette from boxes
1/1 Pirouette from boxes

Handstand Shifts with 2 second Hold
1. Kick-up to a back-facing handstand against the wall
2. Hands should be set directly under the shoulders, with legs tight
3. Press through the right hand, pushing the shoulder into your ear and getting as tall as possible
4. You may choose to leave your left hand on the floor for extra support, or lift the hand
5. Hold for 2 slow seconds to reinforce shoulder extension
6. Return to neutral
7. Press through the left hand, pushing the shoulder into the ear and getting as tall as possible
8. Hold for 2 slow seconds
9. Return to neutral

1/4 Handstand Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Get as tall as possible by pressing through the ground, pushing your shoulders into the ears
4. Plant on your right hand (pushing even more through the right shoulder), lift your left hand off the floor and turn your entire body 90 degrees
5. Step down off the wall by dropping your left leg first
6. Repeat on the opposite side

1/2 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Press tall through your right shoulder by pushing it into your ear
4. Slightly lift your left hand off the ground, and rotate it 90 degrees to the left (fingers should be pointed to the side, away from your body)
5. Press tall on the left side by pushing the left shoulder into your ear
6. Lift your right hand off the ground (but keep it close), and turn your entire body 180 degrees
7. Set your right hand on the floor for stability
8. Once ready, lift your left hand and return it to a neutral position
9. Safely step down from the wall
10. Repeat on the opposite side

1/1 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Push tall through your right shoulder to set your base
4. Lift your left hand off the round and rotate it 90 degrees to the left, so your fingers point to the side, away from your body
5. Shift your weight on the left arm and push tall through the left shoulder
6. Lift your right hand off the ground and rotate your body 180 degrees
7. Set your right hand back on the ground and re-set your left hand to neutral
8. Push tall through your right shoulder, lifting the left hand off the ground and turning it 90 degrees once more
9. Pushing tall through the left shoulder, lift your right hand off the floor and rotate your body 180 degrees, until your stomach faces the wall
10. Return your left hand to neutral
11. Cartwheel or wall walk down from the wall

WARM UP

2 Rounds:
10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

Scapular Pull Ups
1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch
1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Swinging Kicks
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

GYMNASTICS

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
6 Kipping Pull Ups
6 Hanging Blind Changes
8 Toes to Bar
Go to Failure - Tuck Hang

2 Min Rest between Rounds

Score: Put how many of the 3 rounds you were able to do without coming off of the bar.

Subs and Modifications
Lower the number / Kip swings
Lower the number / Active bar hang
Lower the number / Only lift toes as high as possible - Focus on the rhythm!

Kipping Pull Ups
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

Hanging Blind Changes
1. Begin in a dead hang on the bar, with a shoulder width grip.
2. Release ‘Hand 1’ from the bar, and allow your body to turn 180 degrees.
3. Re-grip the bar with ‘Hand 1’.
4. Shift your weight to ‘Hand 1’, release ‘Hand 2’, and reposition it to a neutral grip.
5. Finish the Hanging Blind Change in the same dead hang position.
6. Alternate turning between both arms.

Toes to Bar
1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. 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.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Tuck Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.
6. Slowly bend the knees and lift the legs into a tucked position. The knees should be at hip height, and quads parallel to the floor. Toes will be pointed to help maintain tension through the tuck.
7. While holding, the goal is to keep your knees at hip height, or slightly above.

Skill Focus: Round Offs

3 Rounds
2 Cartwheels
2 Blocking Cartwheels

After 3 Rounds
10 Round-offs

Score: No Score

Subs and Modifications:
Small Cartwheels
Cartwheels

Cartwheels
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position.
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands.
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical.
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position.
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor.
8. Control your landing, and make sure you are fully balanced before moving on.

Blocking Cartwheels
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. Think of “blocking” off the floor with your hands, so that your body becomes fully airborne before your feet come back to the ground to land
5. Your dominant foot will land first, with the non-dominant foot following, landing in a lunge position
6. Think of this as a normal cartwheel, but with extra “oomph” in the air after your hands leave the ground

Round Offs
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. When both legs are fully off the ground and your body position is more vertical, quickly snap your feet together (so your legs are together mid-way through the skill)
5. As your feet (still together) come towards the ground, think of lifting your chest up. Your body position should be similar to a teeter-totter: When you feet come down, the chest comes up
6. Land with a slight bend in your knees to absorb the landing (feet are still together, and arms extended overhead, close to your ears

WARM UP

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Throughs
30 Seconds Plank
10 Low Tuck to Standing Extension

Active Bar Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

Banded Pass Through
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Plank
1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

GYMNASTICS

EMOM 12 Min
(Every Minute on the Minute for 12 Min)
Min 1: 30 Seconds Hollow Hold
Min 2: 30 Seconds Knuckle Push-Ups

For a score you can put the number of knuckle push ups total.

Subs / Modifications
One knee or both knees bent - arms at sides
Set knees on the ground

Hollow Hold
1. Begin laying on your back with your legs extended forward, and arms set overhead and shoulder width apart
2. Brace your core by pulling your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Simultaneously lift your shoulders and heels off the ground, while continuing to press the lower back into the floor.

Knuckle Push Ups
1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Skill Focus: Glide Kips
10 Glide Swings
5 Hips to Bar
5 Jumping Box Transitions
then
10 Min Glide Kip Practice

Subs/Modifications
Small swings
Small hips to bar
Use a higher box
Choose one of the previous drills

Glide Swings
1. Begin standing a foot behind the bar
2. Jump to the bar, landing with your body in a hollow position, fully behind the bar
3. Allow gravity to swing you forward
4. As you come directly beneath the bar, you will drive your heels back and pass through an arch position
5. As you continue to swing towards the front of the bar, you will tap your toes forward, moving back into a hollow position in the front plane of the bar
6. Allow gravity to swing you backward
7. Think of passing through a Hollow-Arch-Hollow sequence every time you swing forward

Hips to Bar
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position behind the bar
3. Allow gravity to swing you forward
4. As you move to the front plane of the bar, you will open into a tight arch position
5. Once you reach your full range of motion, you’ll stall in space (in your arch position) for a split second
6. As soon as you feel yourself starting to swing backward, you will pull your knees into your chest, like a tucked position
7. Before passing under the bar, squeeze your glutes, which will open your hip angle and send you vertically, towards the bar
8. Make sure to keep your arms straight for the entire movement! If you bend them, you run the risk of pulling your chest/face into the bar
9. Begin with SMALL hips to bars, and gradually make them bigger as you feel more comfortable, and have a better grasp of what you’re doing

Jumping Box Transitions
1. Begin standing with your bar at sternum height (You can stand on a box, if you only have a high bar)
2. Set your feet directly under the bar, and make sure your hands are gripping the bar outside your hips
3. Keeping your feet in place, straighten your arms and allow yourself to lean backwards
4. Dip and drive with your legs, and as you jump, squeeze your glutes and send your hips towards the bottom of the bar (arms are still straight)
5. Once your body is fully airborne, aggressively sit-up, and shift your hands, wrist, and shoulder simultaneously over the top of the bar
6. Land in a tall front support

Glide Kip Practice
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar 7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support

WARM UP

2 Rounds

10 Scapular Push-Ups
30 Seconds Tucked Headstand Hold
10 Banded Pass Throughs
30 Seconds Jumping Squats

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

Tucked Headstand Hold
1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor.
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point).
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.

Banded Pass Throughs
1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills. 2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Jumping Squats
1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal is to be as quick and explosive as possible in each jump.

GYMNASTICS

AMRAP 15 Min
(As Many Rounds and Reps as Possible in 15 Min)

30 Hollow Rocks
20 Kipping Handstand Push Ups
10 High Jump Overs
5 Pull Overs

Goal is QUALITY over QUANTITY!

Subs / Modifications
Tucked hollow rocks
Use two abmats / Box Handstand Push-Ups
Use a lower target
Low bar pullover + front roll dismount

Hollow Rocks
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

Kipping Handstand Push Ups
1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

High Jump Overs
1. First, choose a box, bench, etc. of the appropriate height. You should be challenged, but should not feel like you will trip over your apparatus.
2. Facing your equipment, jump over, being as explosive as possible.
3. Make sure to land with a bend in your knees, to safely absorb your weight.

Pull Overs
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support

Skill Focus: Bar Muscle Ups
1 Round:
Find your max unbroken set of Bar Muscle-Ups
Rest 3 Minutes

Then

EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)

Do 40% of the number you hit in your max set
(Example: If you did 10 muscle-ups in a row, you will do 4 muscle-ups at the top of each minute in the EMOM)

Subs/Modifications
Jumping Transitions from a box.

This is also a good option if you can only do 1 bar muscle up at a time. Another option is to do 1 bar muscle up every 2 min for 16 min.

Score for this part is how many you did in unbroken set. If you don't have them yet put 0 and note how you modified.

Bar Muscle Up
1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Warm Up
2 Rounds

10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
10 Forward to Backward Kicks (Right)
10 Forward to Backward Kicks (Left)Banded Pass Throughs:

1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Alternating Wrist Stretches

1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Forward to Backward Kicks

1. Begin standing on both feet, grabbing a sturdy object for support 1. Begin standing on both feet, grabbing a sturdy object for support with your left hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your right foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your right leg front to back, focusing on keep both legs locked out at all times. 6. Repeat steps for the right side.

EMOM 12 Min
(Every Minute on the Minute for 12 Minutes)

Min 1: 5 Candlestick Roll + Broad Jump
Min 2: 30 Seconds Max Handstand Walk Practice

Subs and Modifications
Roll with bent knees

Handstand shoulder taps on the wall / Box assisted shoulder tapsCandlestick Roll to Broad Jump

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and do one, max effort broad jump. The goal is to be as explosive as possible, jumping as far as you can.

Max Handstand Walk

1. 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.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. 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).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Skill Focus: Spacial Awareness

5 Rounds for Quality
1 x 2 Connected Forward Rolls
3 x Jump Full Turn (Take Off From Single Right Leg)
3 x Jump Full Turn (Take Off From Single Left Leg)
30 Seconds Headstand Hold

Subs and Modifications:
Single forward roll
Jump full turn taking off both feet
Tucked headstand hold

You can put a time on this for a score - but it really doesn't matter.

Connected Forward Rolls

1. Begin standing with your feet hip width apart, arms by your sides
2. Squat down to the floor, and set your hands by your feet
3. Lift your glutes into the air as high as possible
4. Tuck your chin and stare at your belly button for the entire rotations
5. Allow your elbows to gradually bend as you tip forward and roll
6. To stand, pull your heels towards your glutes and sit-up, shifting your shoulders over the front of your toes
7. Extend up, into a quarter squat
8. Move immediately into a second roll
9. These connected rolls will ideally be in a row, but if you feel yourself getting too dizzy, you can slow the connection down

Jump Full Turn

1. Begin standing on your right leg, with the left leg bent and off the floor, toes by the inside of your right ankle
2. Extend your arms in front of you, at a 90 degree angle: Left arm will be directly forward, right arm will be pointed towards the right side
3. Using your arms to generate power and lift, jump off your right foot, complete a full spin in the air, and land back on BOTH feet
4. Make sure to bend your knees upon landing, to help absorb the power

Headstand Hold

1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor.
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point).
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.
9. Using the core, continue to lift the hips and straighten the legs, until they are vertical.
10. NOTE: You should never be completely vertical in headstands, because you do not want all of your bodyweight set over your head and neck. Instead, form a hollowed position, where your hips and glutes are centered over the middle of your tripod.

2 Rounds
30 Seconds Bench Tricep Stretch
30 Seconds Single Leg Hops (Right)
30 Seconds Single Leg Hops (Left)
30 Seconds Cobra StretchBench Tricep Stretch:

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Single Leg Hops
1. With your arms bent at 90 degrees and by your side, start hopping on the ball of your right foot
2. The goal is to be as bouncy off the floor as possible— Explosiveness is key!
3. Your heel should stay off the ground and left leg held above the floor

Cobra Stretch
1. Begin laying on the floor, stomach to ground, with your hands set right outside the shoulders
2. Lift your chest up until your elbows lock out
3. If your hips come off the ground, try to relax and allow them to sink towards the floor with each breathe

3 Rounds
5 Kipping Pull-Up + Tuck Up
20 Alligator Rolls (10 per side)
5 Box Jump to Right Leg
5 Box Jump to Left Leg
20 Hollow Rocks

Subs and Modifications:
- Return to a hang after the kipping pull-up, and do a hanging tuck-up
- Roll with your entire body on the ground, and lift into an arch and hollow every 1/2 turn
- Use a lower box / Practice on the floor
- Use a lower box / Practice on the floor
- Tucked hollow rocks

Score: Total Time
Goal: Don't worry about your score. Quality over TIME!!

Kipping Pull Up + Tuck Up

1. Begin in an active hang on the bar
2. Do one kipping pull-up, holding your chin above the bar at the top
3. With your chin above the bar, bend your knees and pull them towards your chest
4. After you bring the knees up as high as possible, return them back to neutral
5. Slowly lower yourself back down into your active hang

Alligator Rolls

1. Begin laying with your back on the floor
2. Lift into a hollow position
3. Without letting your arms or legs touch the ground, roll a full 360 degrees to the left, landing back into your hollow position
4. Hold for 2 seconds
5. Keeping your arms and legs off the ground, roll a full 360 degrees back to the right, landing in your hollow position
6. The goal is to roll back and forth without allowing your limbs to hit the ground

Box Jump to Single Leg

1. Begin standing in front of your box, both feet on the ground
2. Do 1 box jump, but land only on your right foot
3. Stand up to full extension before setting your left foot down, and stepping off the box

Hollow Rocks

1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

Skill Focus: Back Walkover Progression

3 Rounds for Quality
5 Assisted Lift to Bridge
10 Assisted Bridge Marches
5 Assisted Back Walkover

Subs and Modifications:
Only lift slightly off the floor
Marching shoulder stretch off the bench
Work on the other two progressions and stretch!

Assisted Lift to Bridge
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back mobility you need
2. Set your hands on the ground by your head, with your palms facing down (they won’t be fully in contact with the floor due to wrist limitations), and fingers pointing towards your shoulders
3. Simultaneously press through your hands and feet, and lift your back off the floor, coming into as tall of a "bridge" as possible
4. Once you hit your max, return back to the ground and re-set

Assisted Bridge Marches
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your right leg straight, and return it immediately back to the box
4. Slowly extend your left leg straight and immediately return it back to the box
5. Continue alternating between both legs, staying as tall as possible in your bridge

Assisted Back Walkover
1. Begin laying with your back on the floor, and feet set on a box of your height: The shorter your box is, the more back and shoulder mobility you need
2. Lift into your Assisted Bridge position
3. Once stable, slowly extend your dominant leg straight off the box, bracing on your non-dominant leg
4. To kick-over, simultaneously push off the box with your non-dominant leg, and kick your dominant leg overhead: The more powerful you can push and kick, the more success you will have in getting fully over!

2 Rounds

30 Seconds Active Bar Hang
10 Banded Pass Throughs
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

Active Bar Hang:

1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

Banded Pass Throughs:

1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Low Tuck to Standing Extension:

1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs. 4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

EMOM 14 Min
(Every Minute on the Minute for 14 Min)

Min 1: 10 Knuckle Push Ups
Min 2: 5 Candlestick Roll + Box Jump + Jump Off + Stick

Subs and Modifications:
Set knees on the ground
Use a shorter box

Knuckle Push Ups:

1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Candlestick Roll + Box Jump + Jump Off + Stick:

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. As you jump off the box, make sure to bend your knees on the landing, and stick it— Do not move your feet! The higher you jump, the more challenging it will be to land.

Skill Focus: Basic Bar Connections

EMOM 8 Min
(Every Min on the Min for 8 Min)

1 Bar Muscle Up
3 Casts
3 Bar Dips
1 Forward Roll Dismount

(All Performed on Same Minute)

Score= How many rounds you are able to get all done in the same minute.

Subs and Modifications:

Jumping bar muscle-up
Small casts
Shallow dips
Slow forward roll down
(Or just skip forward roll)Bar Muscle Up:

1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Casts:

1. Begin in a front support on the bar, with your hands gripping outside your hips
2. You will first hollow your body position (toes and shoulders will both come forward), and then swing your legs backward
3. As your legs swing backward, you press your hands down on the bar to brace the shoulders, and allow the power from your legs to lift your hips off the bar
4. You should resemble a (similar) plank position at the top of your cast
5. Land back in your front support on the bar to finish

Bar Dips:

1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Forward Roll:

1. Begin in a front support on top of the bar
2. With a slight bend in your elbows, allow your chest to fall forward, in front of the bar
3. Once you "roll" to your hips, allow your upper body to relax, so your arms straighten out
4. As gravity pulls you down, let your legs slide over the bar, until you come down into a full hang beneath the bar
5. Note: Make sure to keep your arms straight! You don’t want to bend them and pull your head towards the bar as you roll

Warm Up

2 Rounds

5 Down Dog to Cobra
30 Seconds Bench Tricep Stretch
30 Seconds Alternating Wrist Stretches
10 Scapular Pull-Ups

Down Dog to Cobra:

1. Begin in a plank position, with your hands under your shoulders and feet spread hip-width apart.
2. Push your hips up in the air and backwards, straightening out your arms, and pressing your hands into the floor.
3. Press your chest towards the top of your quads and remember to breathe, sinking into the position as much as possible. You may allow your knees to bend if the stretch on the hamstrings is too intense.
4. Re-shift forward, coming into a laying position on the floor (stomach in contact with the floor).
5. Lift your chest, so your body forms an arched position (the tops of your legs will remain in contact with the ground).
6. Take a few breathes, and continue moving back and forth.

Bench Tricep Stretch:

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Alternating Wrist Stretches

1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Pull-Ups

1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by “pulling down on the bar”, creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

4 Rounds

1:00 Low Ring Plank
10 Strict Pull-Ups
10 Low Ring Push-Ups

Subs and Modifications:

Regular Plank
Ring Rows
Regular Push-Ups

You will put time as score but as always quality is much more important than time. 1:00 planks may be broken up into smaller chunks if necessary.

Low Ring Plank:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands on the rings, come into a plank position.
3. Your hands should be fully wrapped around the rings, directly under your shoulders. Make sure your palms are facing in, towards each other.
4. Push up through the shoulders, getting as "tall" as possible. This will reinforce shoulder extension and give you a stronger base.
5. Squeeze your glutes and tuck your hips under to flatten out your lower back.
6. Legs should be tight and straight, with your feet together.

Strict Pull Ups:

1. Begin in a dead hang on the pull-up bar, with your hands gripping slightly outside the shoulders.
2. Pull down on the bar to activate the lats, creating space between your shoulders and ears.
3. Pull vertically until your chin passes the height of the bar. Your body should be in a tight hollowed position.
4. Under control, lower yourself back down into your starting position.

Low Ring Push Ups:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands fully gripping the rings, come into a plank position, with your palms facing in, towards each other.
3. Lower yourself towards the rings, until your shoulders make contact. Your body should continue to be tight as you move down.
4. Once your shoulders make contact with the rings, push yourself back up into your starting position.

Skill Focus: Handstand Rolls

5 Rolls from a High Box
5 Rolls from a Wall Handstand
5 Rolls From a Freestanding Handstand

Subs and Modifications:

Roll from the ground
Roll from a short/tall box
Use a partner and pads!

No score for this one!

Rolls from a High Box:

1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy "tip over".
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Rolls from a Wall Handstand:

1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded.

Rolls from a Freestanding Handstand

1. Make sure you have enough free space to practice safely.
2. Begin with your arms extended overhead, dominant leg out front.
3. Kick-up into a handstand hold.
4. To initiate the roll, tuck the chin into your chest and stare at your bellybutton, while simultaneously allowing your elbows to slightly bend. Your elbows will have a slow, gradual bend all the way to the ground.
5. As your shoulders and back roll onto the ground, pull your heels in towards your glutes to prepare for the stand.
6. Once your feet hit the ground, use your core to sit-up, pulling your shoulders over the front of your toes.
7. Come to a complete stand.

Use a partner and pads!

2 Rounds

30 Seconds Rebounding Straight Jumps
10 Banded Pass Throughs
10 Low Tuck to Standing Extensions

Rebounding Straight Jumps:

1. Begin standing with your feet together, arms bent to 90 degrees and close to your sides.
2. As you jump, make sure to only push from the balls of your feet. Do not let your heels touch the ground.
3. The goal is to be explosive off the floor, fully pointing your toes in the air, while keeping the entire body tight.
4. You want to spend as little time on the floor as possible— Be quick and bouncy.

Banded Pass Throughs

1. 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. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Low Tuck to Standing Extensions

1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

AMRAP x 12 Min
(As Many Rounds and Reps as Possible in 12 min without sacrificing FORM)
5 Tucked Press to Handstand
10 Candlestick Roll + Box Jump
20 Alternating Toe Taps

Subs or Modifications:
Small jumps
Candlestick + step-up
Keep your knees bent

Tucked Press to Handstand

1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in

Candlestick Roll + Box Jump

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. Fully extend your knees and hips at the top, and carefully step back down.

Alternating Toe Taps

1. Begin lying on the ground, legs together and arms extended straight overhead.
2. Simultaneously lift your right leg and left arm, tapping your fingers and toes at the top of the rep.
3. Return back to your neutral, lying position.
4. Simultaneously lift your left leg and right arm, tapping your fingers and toes at the top.
5. Return back to neutral.
6. Continue alternating between both sides, keeping your legs as straight as possible, and pressing your lower back into the ground at the top of every rep.

Skill Focus: Toes to Bar

EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)
20 Seconds Max Reps Toes to Bar

Subs and Modifications:
Focus on rhythm, only lifting your legs as high as possible while keeping the beatToes to Bar:

1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. 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.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

2 Rounds

30 Seconds Plank
10 Scapular Push Ups
10 Per Leg - Forward to Backward Swinging Kicks
10 Low Tuck to Standing Pike Extensions

Plank:

1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

Scapular Push Ups:

1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

Forward to Backward Leg Swing

1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

Min 1: 30 Seconds Ring Front Support
Min 2: 30 Seconds Wall Handstand Hold
Min 3: 40 Flutter Kicks

Subs and Modifications:
Assisted front support hold
Box handstand hold
Tucked flutter kicks

Ring Front Support

1. Begin standing between a pair of low hanging rings
2. Using a small jump, catch yourself in a hollowed position, with your arms locked out, keeping the rings close to your body
3. Press the rings down to the floor, activating the shoulders, and trying to get as tall as possible
4. Keep your legs straight and toes pointed to reinforce total body engagement

Wall Handstand Hold

1. Begin facing the wall, with your dominant leg out front, arms extended overhead
2. As you bend towards the floor, drive your back leg to help produce momentum to get upside down
3. When your first heel (gently) hits the wall, bring your second foot in and squeeze your legs together
4. Spread your fingers and grip the floor to help with balance
5. Activate your shoulders by "pushing the floor away" and getting as tall as possible
6. Keep your entire body as tight as possible through the entire set

Flutter Kicks

1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.

Skill Focus: Pull Overs

Every 30 Seconds for 5 Rounds:
2 Pull Overs

Subs and Modifications:
Low bar pullover + front roll dismount

Pull Overs
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar

MOVEMENT TIP