Author: admin

Meathook/Reverse Meathook

• Aloha Prep
• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 2-3
• Windmills [5,7] + (L-sit)  skins [5,7] x 2
• Side arch holds [3,5 x 10 sec] + Meathook to meathook [10,20] x 2
• Prone RMH arm lifts [5,9]+ Needle lower to RMH [2,4] x 3-3

Meathook/Reverse Meathook

• Meathook bandflow
• Windmills [5,9]+  Meathook to meathook [10,20] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 2-3
• Static meathook (w/ spin) [80% effort for time] + skins [5,7] x 2
• German hang (or kneeling german hang) [70% max effort/time]+ Needle lower to RMH [2,4] x 1-3
• Switch practice  OR M&M’s [2,4] x 0-2

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]

• Aloha prep
• Roll on ball/roller
• Yuri band warm-up
• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 2
• Roll-up forward press/roll-up [3,5 x 3 sec] + Jefferson curl [3x 15 sec]  x 2
• Single leg bridge up [8,16] + Roll-up from support practice  x 2
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
• banded chicken wing [5] + Arabesque roll x 2
• Beats x 2
• FAFO

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Pull-up [1]->skin[2]->MH2MH[3]->lever ticktock[1]
• Pull-up [2]->skin[3]->MH2MH[4]->lever ticktock[1]
• Pull-up [3]->skin[4]->MH2MH[5]->lever ticktock[1]

• Grounded hip roll + Hip roll practice x 2-3
• 2-arm toes to straps beats [4,7] + 1-leg downdog x 2
• Back-uprise or continous backroll practice + bent arm tabletop x 2
• 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
• RMH bandflow+ RMH practice OR swtich practice x 2
• Spin->MU->1-arm handstand
• Beats [90%] x 2-3

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

• No-hands Muscle-up walk + Banded distraction shoulder press x 2
• Continuous back roll (w/ back-up rise) x 2
• Milkshakers to MH to Milk to RMH x 2
• Cartwheel into MH or Lean into MH x 2
• Back balance to front balance, OR no hands back balance OR archer x 2
• Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time

• Aloha prep
• Roll on ball/roller
• Yuri band warm-up
• MH2MH (30 total) x 1
• Straps split squat + Knee roll practice  OR roll-up practice x 2
• RMH band flow x 1
• MH2toes-to-straps [3,5] x 2
• Cwing twists + Figure 4 climb -> MU (in an orbit)
• MH flairs + 1+arm spin to MH
• Continuous back rolls
• RMH practice
• FAFO

• Aloha prep
• Roll on ball/roller
• BB band twists + Back Balance
• C-rolls + beats
• Cwing + roll-ups (from support)
• 1-arm hang dislocates + RMH practice + 1-spin to MH
• Coffee Table
• FAFO

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) + banded face pulls [9]   x 1-3
• Hip roll +  C-rolls [10] x 2
• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Cartwheel to MH + MH drags [3,5] x 2
• Lever tick-tocks [3,5] x 2
• Big swing beats x2

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Skin n’ pike hangs [3] + beats [5] x 2
• 1-arm nutcracker lower to l-sit (spot) + counter stretch x 2
• Hip roll tick tocks  x 2
• Grounded RMH rolls [2,5] + RMH practice x 2
• Wide scap push-ups [6,10] + Roll-up unwinds [2,4] x 2
• Hip circles [20 + Hula-hoop beats to MH x 2
• Mess around