Month: July 2022

Warm-up

• 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]

Skills

• Arabesque  + Hinge row [5,9]  x 1-3
• Caro reverse meathook + lunge thoracic twist [5] x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Banded spinal segmentation [10] + False grip needle pull-ups [5] (back-up rise ) x 2-3
• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3

Conditioning

3 rounds of:

• Beats [10]
• Meathook drags [3,5]
• Lever tick-tocks [3,5]

Warm-up

• 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]

Skills

• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• 1-arm spin to MH (w/ band)+ Kneeling banded press [9] x 2
• Press to Handstand + diagram over head release [5] +Banded spinal segmentation [10] x 2
• Knee roll + straps front split [30 sec/side] x 2-3
• Banded RMH [2,3] + 1-arm pull to RMH x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2

Conditioning

10 minutes of:

• 5 Pull-ups
• 10 push ups
• 20 walking lunges

Warm-up

• 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]

Skills

• Arabesque (w/ spin + roll) + Kneeling banded press [9]   x 1-3
• Figure 4 climb ( + needle drop) OR wrist wrap climb + trap release x 2
• Banded RMH [2,3]  x 2
• continuous front flip + anterior shoulder smash x 2
• Hip roll +  C-rolls [10] x 2
• Cartwheel to MH OR 1-arm handstand w/strap OR Band assisted MH drags [3,5] x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Beats