Mobilize, then: 2 sets of: 5 inchworms 10 banded air squats (around knees) 15 kB swings 20 hollow rocks A.) Every 2:30, for 10 minutes (4 sets): Front Squat x 4 reps @ 2311 *Sets 1-2 @ 65% of 1-RM Front Squat *Sets 3-4 @ 70% of 1-RM Front Squat B.) 3 rounds for max [...]
Mobilize, then: 2 sets of: 10 single leg glute bridges (on ground,each leg) :45 sec plank 10 T2B A.) Every 2 for 12 (6 sets) High hang clean + clean from mid-thigh + clean from above knee *full squat for all, working transition under the bar B.) for time: 10-1 Ring MU (scale to C2B) [...]
Mobilize, then: 3 sets: 10 cal assault bike 3 line plank walk 10 banded good mornings A.) take 20 minutes to find a (perfect form) 1rm deadlift B.) 30 renegade man-makers for time 50/35 lb dumbbells Push-up Row (each arm) Burpee the feet up to hands(weights) Squat clean and press overhead (can be a thruster) [...]
Mobilize, then: 2 sets of: 10 pass thrus in ohs 5 box jumps :30 sec side plank (each side) A. Take 15 minutes to find a 2 RM ohs * I know we have not done these a lot lately so dont kill your self, we just need a number to go off of for [...]
Mobilize, then: 2 sets of: 10 kB swings 10 push press (empty barbell) 10 front squat (empty barbell) A.) find 1RM clean and jerk B.) Every 3 minutes for 24 16/12 cal row 10 burpee box jumps 24/20 8 hspu (Strict if possible)
Mobilize, then: CS activation protocol *3 box jumps between each exercise A. 5x3 Strict (weighted if possible) Pull-ups B.) take 12-15 minutes to find 1rm Front Squat C.) for time: 1,000 m row 60 Russian kB swings 55/35 30 burpees over rower
Mobilize, then: A.) push press 5x5 Build and remember your heaviest set B.) take 15 minutes to find a heavy 2rm back squat C.) 3 rounds for time: 15/12 cal assault bike 20 walking lunges w/db’s 35/25
Mobilize, then: 2 sets of: 10 band pull-a-parts 10 T2B 10 box jumps A. EMOM 6 2 air chair swings + 1 Bar mu (scale to 3 air chair swings) *reset between air chair and mu B.) take 10 min to build up to a heavy hang squat snatch (mainly to warm-up the movement for [...]