Mobilize, then: Gymnastics Conditioning Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45 seconds of Ski Erg or Assault Bike Minute 2 – 30 seconds of Alternating Pistols Minute 3 – 30 seconds of Handstand Walk Minute 4 – 45 seconds of Row or Bike Erg Minute 5 – 30 [...]

Wednesday and Thursday programming below: if only coming one day you can pick or mix and match what you would like to do. Wednesday: A) for time: 30 strict deficit hspu or 50 kipping hspu * pick which one you need more work on B.) 3-4 rounds: 800 m assault runner 6 bar mu 3 [...]

Mobilize, then: CS activation, then: 2 sets of: 5 barbell good mornings 5 barbell thrusters :30 sec plank Clean & Jerk Progressions Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk x 1 rep *Set 1 = @ 65% of 1-RM Clean & Jerk *Set 2 = @ 70% of 1-RM [...]

Mobilize, then: Tabata Warm-Up x 3 sets: 20 seconds of Banded Squats 10 seconds of Rest 20 seconds of Plank Walks 10 seconds of Rest 20 seconds of Tuck Jumps 10 seconds of Rest 20 seconds of Plank Shoulder Taps 10 seconds of Rest Snatch Progressions Take 15 minutes to build to a heavy 3-RM [...]

Mobilize, then: A.) Three sets, not for time, of: 500 Meter Row 1 Legless Rope Climb 2 Rope Climbs 30-50′ Handstand Walk 30 seconds L-Sit Hold Rest 90 seconds B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set [...]

Wednesday conditioning workout: (Thursday is below) Every 8 for 32min (4 rounds) 25/20 cal bike 20/15 cal ski erg 15 t2b 10 deadlifts 225/155 Thursday: Mobilize, then: 20 each of: Banded monster walks Banded lateral walks (Each direction) Banded air squats (knees) Banded good mornings (knees) Front Squat Progressions Take 8-10 minutes to build to [...]

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible) Followed by … One set of: Single Arm KB Clean + Single Arm KB Push Press [...]

Mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 3 reps Snatch Balance x 6 reps Overhead Squats x 9 reps (hold 2 seconds at the bottom of the squat) A) Every 2 minutes, for 10 minutes (5 sets): Power Snatch x 2 reps @ 65-70% “Back Squat [...]

Mobilize, then: 3 sets: 5 box jumps 5 inch worms 10 reverse snow angels 10 v-ups A) spend 10 minutes building to heavy ish OHS B.) 3 rounds for time: 500 m row 12 OHS 115/75 15 GHD sit-ups C.) 3 sets: alternating between Bulgarian split lunges x 6 each leg Ring dips x 8-12

Below are two options of a strength and wod, for both Wednesday/Thursday. If only coming one of those days, pick what you would like to do: Mobilize, then: 20 cal row 10 good mornings 10 pushups :30 sec side plank (each) Option A (Wednesday if training both days) 1) 5x3 clean pull (heavy with good [...]