Wednesday Conditioning: Every 8 minutes, for 32 minutes, complete (4 sets): Row 1,000 meters 15 Toes-to-Bar 8 Back Squats (185/135 lbs)* Thursday: Two sets of: Medicine Ball Hamstring Curls x 10 reps Hollow/Superman Swings on Pull-Up Bar x 8-10 reps Scap Push-Ups x 5 reps + Push-Ups x 10 reps Ring Muscle-Up Development Every minute, [...]

Mobilize, then: Warm-Up Flow Every 6 minutes, for 18 minutes (3 sets): 22/15 Calorie Assault Bike or Bike Erg 300 Meter Row or Ski-Erg 10/7 Calorie Assault Bike or Bike Erg Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace [...]

Mobilize, then: Two sets of: Right Single Arm Kettlebell Swings x 10 reps Right Single Arm Kettlebell Push Press x 10 reps Left Single Arm Kettlebell Swings x 10 reps Left Single Arm Kettlebell Push Press x 10 reps Goblet Squats x 10 reps Snatch Skills & Drills With an empty barbell, complete: Every minute, [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walk (right) 30 Seconds Banded Lateral Walk (left) 30 Seconds Banded Monster Walk (forward) 30 Seconds Banded Monster Walk (backward) 30 Seconds Banded Good Mornings 30 Seconds Hollow Body Hold Clean Complex Every 2 minutes, for 12 minutes, complete (6 sets): Clean Pull + Power Clean [...]

Wednesday conditioning: Mobilize, then: 3 sets of: Plank with forward reach x10+ side reach x10 5 inchworms 15 Russian kb swings Every 10 min for 30 min 40/30 cal assault bike 4/3 rope climbs 400 m run 20 T2B Thursday: Mobilize, then: A) Handstand Walk Skill Development Kick to Handstand on Wall with Hands Turned [...]

Mobilize, then: CS activation , then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 20 Air Squats Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Strict Press [...]

Mobilize, then:Burgener snatch warmup Snatch Skills & Drills With an empty barbell, complete: Every minute, on the minute, for 3 minutes: Press in Receiving Position x 2 reps and then complete: Every minute, on the minute, for 3 minutes: Drop Snatch x 1-2 reps and then load the barbell to: 95/65 Emom 3 minutes: Snatch [...]

Mobilize, then: 3 sets of: CS straight arm pull down x10 Barbell good mornings x10 Wall-balls x10 A) 6-8 air chair swings (bar mu progression) Emom 6 2-4 bar MU B.) every 2 for 14 min (7 sets) 1 clean pull + 1 power clean + 1 full clean C.) “Groundhog Day” (Masters Version) For [...]

Wednesday conditioning: Good warmup: then, 30 minute amrap 400 m run 25/20 cal ski erg 60 double unders 5-7 strict pull-ups Thursday Mobilize, then: 3 sets of: 10 wall-facing hs hold shoulder taps 5 box jumps :20 sec side plank (each) and then … Donkey Kicks x 15 reps rest as needed, and then … [...]

Mobilize, then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 25/20 Calories of Assualt Bike 500/400 Meter Row Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Strict Press Take 12-15 [...]