Strength / Skill development[list]2 x 3 One Armed Chin Up Progression - Off-hand on towel
2 x 2 Negative One Armed Chin Ups
3 x 4 Front Pulls - One Leg tucked
3 x 1 Negative Back Lever - One Leg Tucked
1 x 8 Max Reach Pull Ups - Similar to first exercise, just straight up, higher and with proper form
2 x 8 Pull Ups - Open hands
90sec Dead...
Work Capacity / Endurance - Modified Spartacus
Group workout. 3 rounds, 2 minute breaks between rounds. 1 minute max effort each set. 15 sec break between sets.
The goal of each set is to complete as many reps as possible while keeping good form.[list]1. Deck Squat Jumps
2. [url=http://www.youtube.com/watch...
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6 x 1 One Armed Chin Up - Negatives
2 x 3 One Armed Chin Up - Progression - Off-hand on towel
2 x 4 Front Pulls - Straddle
2 x 8 Front Lever Rows - Flat Tuck
2 x 8 Side-to-side Pull Ups
2 x 1 One Armed Chin Up - Negatives
4 x 2 One Armed Chin Up - Progression - Off-hand on towel
1 x 1 Back Lever - Negative - Straddle
1 x 1 Back Lever - Negative - Tucked Straddle
2 x 4 Front Pulls - Straddle
5 x 4 Various Pull Up types
3 x 10sec - Static Weighted Back Extension - 30kg
Various Wrist Curls
Strength / Skill development[list]4 x 3 One Armed Chin Up Progression - Off-hand on towel
1 x 1 Negative Straddle Back Lever
1 x 1 Negative Tucked Straddle Back Lever
3 x 4 Front Pulls - Tucked Straddle
3 x 10sec - Front Lever - Flat Tuck
3 x 15sec - PB L-sit
...
Strength / Skill development 1 min breaks between sets[list]4 x 5sec - OAC - 90° static hold - Arm like in the movie
2 x 1 Back Lever - Straddle - Negative to 5sec static hold
1 x 4 Front Pulls...
60sec Plank
60sec Reverse Plank
2x30sec Hollow Hold
4x15sec - Arch Hold
3x10sec - Straddle Elbow Lever
Strength / Skill development[list]
2 x 6sec - OAC - 90° static hold
2 x 1 OAC - Negative
1 x 1 Back Lever - Straddle -Negative to 5sec static hold
1 x 1 Back Lever - One Leg Tucked -Negative to 5sec static hold
2 x 5 Front Lever Pulls - One Leg Tucked
2 x 4 Front Pull...
Strength / Skill development 1 min break between exercises[list]2 x 6sec - OAC - 90° static hold
1 x 1 Back Lever - Straddle - Negative to 5sec static hold
2 x 4 Front Pulls - Straddle
2 x 3 OAC Progression - Off-hand assisting with middle finger
1 x 1 Back Lever - One Leg Tucked - Negative to 5sec static hold
2 x 4 Front Pulls - One Leg Tucked
Strength / Skill development[list]2 x 5sec - OAC - 90° static hold
1 x 1 Back Lever - One Leg Bent - Negative to short static hold
1 x 2 Front Pulls - Both Legs Bent - Focus on static hold at top of movement
2 x 3 OAC Progression - Off-hand on towel
1 x 1 Back Lever - One Leg Bent - [i]Negative...
Stamina / Skill development - WOD - 110701 30sec break between exercises, 2 min break between rounds
Scaled down to three rounds of;[list]2 Tucked Back Pulls
4 Wide Grip L-sit Pull Ups - Focus on full ROM
2 Tucked Back Pulls
4 Tucked [url=http://www.youtube.com/watch?...
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3 x 1 Basic Ring Strength 1[list:31cfxb5m][list:31cfxb5m]Scaled to: L-sit Muscle-up to support, roll backwards from support to a tucked back lever,
pull out to inverted hang, lower to a tucked front lever, pull out to inverted hang.
[/list:u:31cfxb5m]
2 x 2 [url=http://www.youtube.com/watch?v=dVOB3Fb...
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