Mobilize, then: 15 Ring Rows (slow and controlled) 15 Push-Ups (slow and controlled) Strict Ring Muscle-Up Skill Development Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up) Six sets of: Strict Muscle-Ups x 1-2 reps OR Box Assisted Strict [...]

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 Every 2 [...]

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Skills Every minute, for 5 minutes, complete: Snatch Balance + Overhead Squat (Use this as an opportunity to [...]

Mobilize, then: Glute Warm-Up (Vandyke Protocol) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Straight Leg Iso Raise x 1 minute per side Forward Cross Lunge x 1 minute per side Cross Under Lunge x 1 minute per [...]

 Mobilize, then.... Wednesday..... Deadlift Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 1 rep @ 85% of 1-rm Conditioning: Every 5 minutes for 30 minutes complete (6 sets): 21/16 Calorie Ski-Erg or Row 14 Burpee Box Jump-Overs (24/20”) 7 Toes-to-Bar Thursday: Two sets of: Medicine Ball Hamstring Curls x 10 reps [...]

 Mobilize, then.... Warm-Up Flow Three rounds for breathing efficiency and movement quality: 400 Meter Run or 20/15 Calorie Assault Bike 20 Russian Kettlebell Swings* 10 Box Jumps 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 [...]

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 Skill Development Every minute, for 5 minutes, complete: Snatch Balance [...]

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 Front Squat Progressions Every 2:30, for 17:30 (7 sets): Front Squat x 2 reps with a [...]

Wednesday: Two sets of: Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged) Medicine Ball Hamstring Curls x 8-10 reps Plank with Forward Taps x 10 reps each arm Plank with Lateral Taps x 10 reps each arm Ring Muscle-Up Skills [...]

 Mobilize, then: Crossover Symmetry activation Warm-Up Flow For breathing efficiency and movement quality: 30 Russian Kettlebell Swings* 50 Overhead Squats (20/15 kg) 1000 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 [...]