Thursday, 11/6
November 5, 2014
Saturday, 11/8
November 7, 2014


2 Rounds of
20 Jumping Jacks
10 Alt Lunge and twist
20 Front Jacks*
10 Arm Circles

Skill 1 – Hollow Progression Review (5 Minutes)
Once through together:

  1. Heels up, low back flat, Arms by sides
  2. Arms extended overhead
  3. Single leg extended
  4. Both legs extended

Then back through regression (still together):

  1. Single leg extended
  2. Arms extended (knees tucked in)
  3. Arms by Sides

Skill 2 – Kipping Skill Progression (20 Minutes)
2 x 5 Hanging Scap Retractions (focus on hollowing out as you pull) + 10 Superman
2 x 5 Hollow hold& arch hold on bar + 10 Hip Bridges
2 x 5 Kip Swings + 10 Buck Offs**
2 x 2-3 Push away to kip (superman to hollow)***
– Push away to kip only for those who can do 3+ strict pull-ups, otherwise repeat kip swings

Met Con
3 Rounds of
1 Minute Max Toes to Bar (scale to V-ups)
1 Minute Max DB Hang Power Cleans
1 Minute Max DB Renegade Rows
1 Minute Rest

*Arms extend across frontal plane (thumbs to the back), feet same as normal JJ
** “Buck offs” are dynamic hip bridges. Raise feet 2-3 inches off the floor, then drive explosively into bridge
*** From top of pull-up, explosively press away to begin decent, follow through to superman, then reverse to hollow position hold. (See attached Video).


  1. Dray says:

    The hollow progression was surprisingly painful today, just holding each position… but the kipping went well, I think. On the metcon the kip got messy pretty quickly as I got tired but was able to get in a few good reps up to the last round. And a big plus, hands didn’t rip on the first time swinging from the bars in over a month!