Thursday, 12/4
December 3, 2014
Saturday, 12/6
December 5, 2014


2 Rounds of
20 Jumping Jacks
10 Alt Lunge and twist
20 Front Jacks*
10 Arm Circles
20 Hollow Hops
10 Supine Scorpion
* Arms extend across frontal plane (thumbs to the back), feet same as normal JJ

Skill – Kipping 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 pullups, otherwise repeat kip swings
** “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 descent, follow through to superman, then reverse to hollow position hold.

Met Con
AMRAP 15 Minutes
5 T2B (scale to hang knee raise or v-ups)
10 Sit-ups
30 Double Unders (scale to 30 lateral plate hops/side)


  1. Dray says:

    T2B still feel pretty good for the first 20 or so then the kip completely fails – just not getting my legs extended again fast enough to get in a rhythm after I get tired. Focusing on keeping the legs together and kicking less since that’s how I’ve been doing pull-ups for a while and it would be a lot more effective if I can use the hips better. But on the plus side, DU felt really good tonight! It’s been a while since I’ve done any and for the first time they really just felt natural and knocked out 30 straight several rounds in a row before getting tired.