Mobilize, then: 10 monster walks (band) 10 lateral walks (band) 10 single leg glute bridge (each) :30 sec side plank (each) 10 band pull-a-parts (front) A.) take 12-15 min to build to 1rm front squat B.) take 12-15 min to work to 1rm clean or at least a heavy single for the day C.) 3 [...]
Mobilize, then: 2 sets of: 10 banded pass thrus in ohs 10 kB swings 10 push-ups 10 Russian twists (per side) A.) take 12 minutes to build to a heavy single power snatch B.) 3x3 snatch pulls at 110% of max snatch C. For time: 9 line sled push 15 pull-ups (C2B adv) 6 line [...]
Mobilize, then: 2 sets of: :30 sec side plank (each side) 10 scap push-ups 50 double unders A.) 3 sets of: 1) wall-facing split handstand hold (pull one foot away from wall and try to balance in that position) 2) 8 donkey kicks to wall (normal kick to handstand position, but both feet go up [...]
Mobilize, then: 2 sets of: 5 inch worms 5 box jumps 10 hollow rocks 10 lateral lunges (alt) 20 kb swings A.) Strict press 5-3-3-2-1-1-1 Building to max single B.) 3 min clock: 18/15 cal row 15 burpee over rower Max T2B w time remaining * rest 3 minutes, repeat for 4 sets* Score is [...]
Mobilize, then: 1 set of: 10 monster walks (band at knees) 10 lateral walks (banded) 10 air squats (banded) 10 scap push-ups 10 regular push-ups :45 sec plank A.) every 2 for 12 Front squat x 2 * build to heaviest possible B.) 8x1 clean * build to heaviest possible C.) for time: 800 m [...]
Mobilize, then: 1 set of: 15 band pull-a-parts overhead 15 band pull-a-parts front 15 slam balls 15 squat jumps A.) spend 10 minutes working on free-standing handstand (and walking if possible) * work on being tall and tight, feet together and pointed, and feeling weight towards fingertips of hands, use assistance if necessary B.) 5x3 [...]
Mobilize, then: 2 sets of: 400 m run 10 scap push-ups 10 push-ups 5-10 strict pull-ups A.) 5x3 Strict press (build to heaviest possible) then: 1x10 @ 80% of heaviest triple B.) EMOM 30 1) 15/12 cal bike or row 2) 200 m run 3 12 T2B
Mobilize, then: 2 sets of: W/empty barbell 10 behind the neck push press 10 ohs 10 step back lunges w/bar in back rack A.) 3x3 narrow grip ohs (light) Every :90 sec for 12 min 1 snatch 1-2@65% 3-4@70% 4-5@75% 6@80% 7@85% 8@90% B.) 12 Amrap 40 dubs 30/23 cal row 20 Wall-balls 20/14 10 [...]