Month: September 2021

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]
• Armbar [90,120 sec] + Skin the cross [3,5]  x 1-2
• Downward Dog [90,120 sec] + Press to Handstand (w/ spin) x 1-3
• Roll-up (w/spin) OR Roll-up from support + Anterior shoulder smash x 0-2
• Switch beat swings + Tabletop arm raises [10] x 0-3
• Single leg Downward dog [60, 120 sec] + Bent-arm shoudler extension [60 sec] x 2

 

Welcome back to the gym, you finally get to hang off the unforgiving, pain-inducing, brutal seatbelts in the sky you all know and love: straps! Be kind to your body and leave your ego at the door. Let go of any expectation of what you think you should or shouldn’t be able to do. This is a great opportunity to be a beginner again, focus on fundamentals and fall in love with straps all over again. Rome wasn’t rebuilt in a day.

• Redeemers [20] x 1
• Aloha Prep Sequence [1] x 1
• Needle pikes [10] + Xiaoengs [5] x 2
• (L-sit) Skins [3,7] + Cuban Rotation [8] x 2-3
• Pull-up variant (L-sit, tuck, straight, or negative) [5,10] + Static hang (1-arm or 2-arm) [1,2 min] x 2-3
• Meathook-to-meathook [10] (legs together, straddle or straddle match) + Infraspinatus pin&stretch OR Seated meathook stretch x 2-3
• Muscle-up variant [1-5] (Negative or Ground support) + seated shoulder extension [30-60 sec] x 1-3
• Unstructured fucking around safely