Mobilize, then: A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – Max Reps @ 80% B. 3 rounds for time: 15 ghd [...]

Mobilize, then: CS activation 5 inchworms with push-up A. Every minute, on the minute, for 10 minutes: Kipping Handstand Push-Ups x 3-6 reps B. Every 2 minutes, for 8 minutes, complete (4 sets): Single leg posted Romanian deadlift x 8 reps @ 3011 each leg Same progression as last week but please increase the weight [...]

Mobilize, then: A. Every 2 minutes, for 8 minutes, complete: Power Clean + Jerk followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk Please go by feel. You may build in weight over the course of the 8 sets but please let technique dictate load. followed by… Every 2 minutes, for 4 [...]

Mobilize, then: Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) and then … One set [...]

Mobilize, then: Three sets of: 5 Barbell Deadlifts 5 Power Cleans 5 Shoulder to Overhead Rest as needed A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% of 1-RM *Set 3 – 2 reps @ 80% of [...]

Mobilize, then: CS activation Four sets of: Handstand Walk x 10 meters (or practice free standing handstands) Rest 30-60 seconds A. Every 2 minutes, for 8 minutes, complete (4 sets): Single Leg Posted Romanian Deadlift x 8 reps @ 3011 each leg B. Every 10 miutes, for 30 minutes, complete: Run 800 Meters Alternating DB [...]

Mobilize, then: CS activation, then: 20 banded monster walks (foreword and back) 20 banded lateral walks (both directions) 10 banded jump squats A. Every 2 minutes, for 20 minutes, complete: Clean Pull + Hang Clean + Jerk Build in weight over the course of the 10 sets. We suggest starting around 65% of 1-RM. B. [...]

Make-up day for Labor Day closing! Mobilize, then: 2 sets of: 10 band pull a parts :30 sec side plank (each) 5 squat jumps 10 snatch grip rdl’s (empty barbell) 10 ohs (empty barbell) A. Every minute, on the minute, for 7 minutes (7 sets): Slow pull snatch *Set 1 = 1 rep @ 75% [...]