Month: January 2020

Roll-ups

• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
• Skin the cross [3,5] +Banded spinal segmentation [6,9 x 5 sec] x 3
• Planche n’ pike [3,5 x 3,5 sec] + Swim clubbers [5] x 3
• Bench shoulder pike press [3,5] + T-lift offs [5,7] x 3
• Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] x 2
• Invert Bench Manna [3,5] + Flatback Skins [5] x 3
• Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2

Conditioning

Pick a number of pull-ups between 2 and 6
Pick a number of pistons between 4 and 8

Every minute on the minute complete the chosen number of pull-ups or pistons (alternate between exercises every minute). Count the number of rounds you go until you cannot complete the required number of repetitions in a minute.

Arabesque

• Aloha prep [1]
• Xiaopengs [5] + miniband side leg lift [4×3] x 2
• miniband push-up [80% max reps] + needle pull-up [5×2 sec] x 3
• Prone cuban hold [3×15 sec] + 1/2-1/2 arabesque pulls [3,5] x 2
• Prone shoulder hinges [5] +Half arabesque [2,3] x 3
• 1-arm starfish rows/Incline face row [5]+ Dips/Asymmetric dips [3,7] x 3
• Hinge rows [6,12] + infraspinatus roll-out x 2

Conditioning

For time:

• 21 jumping lunge (per leg)
• 13 burpees
• 8 pull-ups
• 5 skin the cats
• 1 min hollowbody hold
• 5 skin the cat
• 8 pull-ups
• 13 burpees
• 21 jumping lunges (per leg)

Arabesque

• Aloha prep [1]
• Cuban rotations [10]+ miniband side leg lift [4×3]  + needle rotations [5]x 2
• miniband push-up [80% max reps] + half straddle needle pull-up [5×2 sec] x 3
• Prone cuban hold [3×15 sec] + 1/2-1/2 arabesque pulls [3,5] x 2
• Prone shoulder hinges [5] +Half arabesque [2,3] x 3
• Incline face row [5]+ Anterior shoulder smash + Banded (Korean) Dips [3,7] x 3
• Hinge rows [6,12] + infraspinatus roll-out x 2

Conditioning

For time:

• 21 jumping lunge (per leg)
• 13 burpees
• 8 pull-ups
• 5 skin the cats
• 1 min hollowbody hold
• 5 skin the cat
• 8 pull-ups
• 13 burpees
• 21 jumping lunges (per leg)

Straps-handstand

• Activation (no rest between sets):
  • Scap push-ups [8,16] + Jumping Lunge [16] x 3
• L-sit butt slides [8,16] + Jefferson curls [5×5 sec hold at bottom] x 3
• 1/4 Handstand Push-up [3,7] + Armbar [60,90 sec]  x 2-3
• Pike straps planche slides [3,5 x 3 sec] + Peanut rhomboid x 2-3
• Straps L-sit hold [max time]+Anterior shoulder/pec minor smash x 2-3
• Swiss ball press [3,5 x 3 sec] + A-frame/downward dog [60,90 sec] x 2-3
• Tempo butt-ups [3,5] + Double Fondas [5×3 sec] x 2-3
• Straps-handstand practice + pigeon stretch [45 sec] x 1-3

Conditioning

• 20 Meathook to meathook
• 7 Pull-ups
• 15 skins
• 7 Pull-ups
• 10 Toes to straps OR Knees to elbows
• 7 Pull-ups
• 15 pistons
• 7 Pull-ups
• 20 Meathook to meathook

Arabesque roll

• Xiaopengs [5] + miniband side leg lift [4×3] x 2
• Prone shoulder hinges +(spin) Half arabesque [2,3] x 2-3
• Prone cuban hold [3×15 sec] +Tripod press to headstand [5] x 2
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
• banded chicken wing [5] + Arabesque roll x 3
• Arabesque (roll) with swing + Anterior shoulder smash 2-3
• 1-arm starfish rows/Incline face row [5]+ Dips/Asymmetric dips [3,7] x 3

Conditioning

For time:

• 21 jumping lunge (per leg)
• 13 burpees
• 8 pull-ups
• 5 skin the cats
• 1 min hollowbody hold
• 5 skin the cat
• 8 pull-ups
• 13 burpees
• 21 jumping lunges (per leg)

 

Fleche

• Activation (no rest between sets):
  • Scap push-ups [8,16] + Jumping Lunge [16] x 3
• L-sit butt slides [8,16] + Jefferson curls [5×5 sec hold at bottom] x 3
• Pike straps planche slides [3,5 x 3 sec] + Peanut rhomboid x 2-3
• Double-strap single-leg wrap handstand [1] + Swim clubbers [5] x 2
• Swiss ball press [3,5 x 3 sec] + A-frame/downward dog [60,90 sec] x 2-3
• Ground tuck Fleche [max] + Scap push-ups [15] x 2
• Narrow handstand [1] + Prone arm lifts [5×3 sec] x 2
• Ground Fleche Pulls [2,5] + Shoulder smash x 2
• Starfish handstand [1] +  pigeon stretch [45 sec] x 1-2
• Fleche practice x 0-4

Conditioning

• 20 Meathook to meathook
• 7 Pull-ups
• 15 skins
• 7 Pull-ups
• 10 Toes to straps OR Knees to elbows
• 7 Pull-ups
• 15 pistons
• 7 Pull-ups
• 20 Meathook to meathook

Arabesque roll

• Cuban rotations [10]+ miniband side leg lift [4×3]  + half straddle needle pull-up [7,11]x 2
• Prone shoulder hinges +(spin) Half arabesque [2,3] x 2-3
• Prone cuban hold [3×15 sec] + Bent-arm handstand hold [max time]  x 2
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
• banded chicken wing [5] + Arabesque roll x 3
• 1-arm starfish rows/Incline face row [5] + Infraspinatus roll-out + Banded Korean dips [3,7] x 3
• Arabesque (roll) with swing + Anterior shoulder smash 2-3

Conditioning

For time:

• 21 jumping lunge (per leg)
• 13 burpees
• 8 pull-ups
• 5 skin the cats
• 1 min hollowbody hold
• 5 skin the cat
• 8 pull-ups
• 13 burpees
• 21 jumping lunges (per leg)

 

Roll-ups

• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
• Roll-up forward press [3,5 x 3 sec] + Jefferson curl [3x 15 sec]  x 2
• Planche n’ pike [3,5 x 3,5 sec] + Swim clubbers [5] x 3
• Roll-up to invert cross + T-lift offs [5,7]
• Hinge cross rows [3,7] + Capsule stretch [30,60 sec] x 2
• Single roll-up  [3,5] + Infraspinatus pin n’ stretch [30,60 sec] x 3
• Single leg bridge up [8,16] + Roll-up from support practice  x 3
• Anterior shoulder smash [30,60 sec] +Clavicle softner [30,60 sec] x 2

Conditioning

Pick a number of pull-ups between 2 and 6
Pick a number of pistons between 4 and 8

Every minute on the minute complete the chosen number of pull-ups or pistons (alternate between exercises every minute). Count the number of rounds you go until you cannot complete the required number of repetitions in a minute.