Equipment

• Lv 1: Slider, PVC pipe or broomstick or similar
• Lv 2: Slider, PVC pipe or broomstick or similar, dumbbells or parallettes or similar
• Lv 3: Slider, PVC pipe or broomstick or similar, low rings

Warmup (all levels)

• 20 backward arm circles w/ arch
• 5 each standing hollow and arch hold
• 10 candlestick rolls
• 20 alternating lunge jumps

Skill (all levels)

• 20 PVC kipping pullups
• 20 standing alternating 90-degree pirouettes on wall
• 40 total alternating weight transfers in 45-degree wall walk

Strength: 20-minute EMOM, focusing on quality over volume

1. Slider pike-ups
2. Wall walks
3. Tuck hold
   • (L1) on floor
   • (L2) on dumbbells or parallettes
   • (L3) on low rings
4. Candlestick to
   • (L1) stand up
   • (L2) tuck jump
   • (L3) pistol stand up

2 minutes rest

Buy-out: Accumulate 2 minutes in wall handstand

Mobility

• 1 minute in bottom of squat position
• 2×30 seconds each side in side seal stretch
• 40 stalder slideouts

Equipment

• Lv 1: Any object 4-12″ high to elevate one hand for pushups*
• Lv 2: Any object 4-12″ high to elevate one hand for pushups*, light weight (5 lbs or less)
• Lv 3: Any object 4-12″ high to elevate one hand for pushups*, light weight (5 lbs or less), pullup bar

Warmup (all levels)

• 15 wall pushups to hollow
• 10 cat/cow in wrist flexion
• 10 Spiderman pushups each side
• 3 transverse abduction

Skill (all levels)

• 5 wall lunge snap to hollow each side
• 3×10 alternating shoulder taps in pushup hold
• 15 pike sit to candlestick roll

Strength: 10 rounds, focusing on quality

• 4 asymmetric pushups, each arm*
• 8 arch ups (L2 & L3 with weight)
• 4 rib cage crunches (L2 with weight, L3 substitute strict T2B)

Mobility

• 1 minute butterfly stretch
• 1 minute seal stretch
• 25 seated pike folds

*such as: dumbbell, parallette, step stool, slam ball, stack of books, etc.

**scaling option: if asymmetric pushups are too difficult to complete most sets unbroken, scale by raising the level of the hands, not by doing knee pushups

Equipment

• Lv 1: Slider*
• Lv 2: Slider*
• Lv 3: Slider*

Warmup (all levels)

• 10 Cossack squats
• 20 windmills
• 30 seconds standing internal/external rotation
• 3x 15 seconds wall shoulder flexion

Skill (all levels)

• 20 tip to tripod
• 20 alternating gymnastics lunges
• 20 alternating weight transfer in pike stand

Strength: Complete in order

• 50 hollow rocks
• 50 plank jacks
• 50 arch rocks
• 50 shoulder shrugs
  • L1: in pushup position
  • L2: in 45-degree wall HS
  • L3: in vertical wall HS
• 50 hollow slideouts

Mobility

• 20 wrist extension squat to pike stand
• 30-second hip flexor lunge stretch each side
• 30-second wall lunge each side

*slider, magazine, Frisbee, Tupperware lid, etc

Equipment: PVC pipe or similar

Warmup:

• 30 jumping jacks
• 30 seconds internal/external rotation
• 10 PVC passthroughs
• 5 gymnastics lunges each side
• 3 wall wrist extensions each side

Skill:

• 10 small switch kicks each side, alternating
• 5 tripod to forward roll*
• 8 tripod to headstand on wall

Workout:

5 rounds, not for time:

• 3 20-second wall walks**
• 30 lunge jumps, alternating***
• 5 tip to tripod****
• 10 arch-ups, 1-second hold

Mobility:

• 30 seconds wrist extension on floor
• 2 30-second seal stretch
• 15 seated straddle/pancake folds
• 15 seated pike folds

*Only perform the roll if you are comfortable doing so

**Wall walks go to whatever height you are comfortable performing

***Scaling options: bodyweight or holding object against chest

****Scaling options: use wall for support, or perform freestanding

Equipment: Slider (magazine, Tupperware lid, etc.)

Warmup:

• 10 frog jumps
• 10 standing hollow and arch holds, each
• 10 Cossack squats, alternating
• 3 15-second 45 degree wall walk HS holds
• 5 candlestick roll to stand up

Skill:

• 30 standing weight transfers
• 5 standing 90 degree pirouettes, each side
• 20 weight transfers in 45 degree wall HS

Workout:

Every 4 minutes for 20 minutes, perform:

• 20 pushups*
• 20 slider Cossack squats (10 each side)
• 20 V-ups**
• 20 shoulder touches in wall HS***

Mobility:

• 3 20-second shoulder flexion on wall
• 4 20-second wall lunges, alternating
• 3 lunge/hamstring stretch each side
• 1 minute stretching wrists on floor

*Scaling options: elevate hands to make easier, elevate feet to make harder

**Scaling option: tuck ups to make easier

***Scaling options: piked on floor, piked with feet elevated, any HS height against wall

Equipment: PVC pipe or similar

Warmup:

• 20 forward arm circles
• 20 backward arm circles with arch
• 10 squat/stand with palms on floor
• 5 Spiderman pushups each side
• 10 pike compressions

Skill:

• 30 standing PVC shoulder shrugs
• 5 standing PVC pirouettes each side
• 5 single-arm HS hold each side

Workout:

20-minute AMQRAP (as many quality reps as possible):

• Wall walk to 5 shoulder shrugs*
• Arch ups
• Hand-release pushups**

Do one movement until the quality of movement begins to degrade, then move to the next movement. However, you have 10 air squats before you begin the next movement. Score is total number of wall walks, arch ups, and pushups combined. Move deliberately on all skills–rushing to get a “high score” is a recipe for disaster with this workout.

Mobility:

• 2x 1-minute hanging forward fold
• 15 PVC passthroughs
• 3x 20-second PVC stalder stretch
• 1 minute butterfly stretch

*Scale at whatever wall walk height athlete is comfortable performing

**Scaling option: elevate hands to make easier

Equipment: PVC pipe or similar

Warmup:

• 10 overhead squats with PVC pipe
• 10 PVC around-the-worlds, alternating directions
• 10 PVC standing arch/hollow holds
• 10 forward kicks each leg, PVC pipe opening shoulders
• 10 backward kicks each leg, PVC pipe opening shoulder

Skill:

• 10 PVC kip progressions (kip, pullup, C2B, BMU)
• 10 PVC wall bails
• 10 PVC arch up with 3-second hold

Workout:

10-9-8-7-6-5-4-3-2-1 of:

• Explosive or clapping pushups*
• PVC rib cage crunches
• PVC overhead squats**

Mobility:

• 1 minute squat hold with side-to-side rocks
• 30 seconds standing quad stretch each side
• 30 seconds ankles-crossed hanging stretch each side
• 2 20-second wall bridges

*Scaling option: elevate hands to make easier

**Scaling option: can use weight/object instead of PVC pipe to make more difficult

Equipment: slider (magazine, Frisbee, Tupperware lid, etc)

Warmup:

• 30 seconds forward arm circles
• 30 seconds internal/external rotation
• 30 seconds wrist extension with cat/cow
• 30 seconds lunge stretch each side
• 10 Spiderman pushups each side

Skill:

• 15 slider BMU hollow contractions
• 10 rib cage crunches
• 5 wall walk HS

Workout:

2 Rounds

• 30 piked pushups*
• 30 slider hip bridges
• 30 slider pike-ups
• 30 lunge jumps
• 15 straddle situps

Mobility:

• 20 wrist extension squat to pike stand
• 30-second hip flexor lunge stretch each side
• 30-second wall lunges each side

*Scaling option: elevate feet to make more difficult

It doesn’t matter if you are around the corner or on the other side of the world– Team i99 is select group of amazing, hard-working competitive athletes who receive regular programming and live video lessons, or in-person live lessons from our instructors. Team i99 is not your typical personal training solution. We are a community that benefits from our collective discoveries and accomplishments.

Our instructors are committed to constantly implementing new technologies and training aids that eliminate the barrier of distance, shorten the learning curve, and connect Team i99 athletes no matter where they are located. Are you ready to #geti99fit and #feeltheideal?

Often the easiest way to get started with i99 is to tell your gym owner or coach that you want us to host seminars at your box.

We make it incredibly easy to host and promote events–we even cover all of the travel expenses for our instructors through registration signups directly on our website. All we ask is that you all post to social media, hang some flyers in the gym, tell your athletes about it before and after class and make they gym available for the Seminars. We handle everything else!