Mobilize, then: Warm-Up Flow Two sets of: 400 Meter Run 10 Turkish Get-Ups (5 per side, slow and controlled) 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. A. Every 2 minutes, for [...]

Mobilize, then: Two sets of: 20 seconds of Banded Palloff Hold (Left) 20 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Walk (Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds of Single-Leg Prone GHD Plank (Left) 30 seconds of Single-Leg Prone GHD Plank (Right) 20 seconds of Banded Forward Walk [...]

Wednesday: A. Every minute on the minute for 12 minutes: Minute 1: 6-10 Box Jumps (24/20″ Step Down) Minute 2: 2 Kettlebell Deadlifts + 4 Kettlebell Hang Clean + 6 Kettlebell Push-Press (16-24/12-16kg) (double kettlebell) Minute 3: 30 second Assault Bike @ 80-85% Effort Breathe exclusively through your nose throughout this entire portion. Slow down [...]

Mobilize, then: 500 Meter Row @ easy pace Two sets of: Deep Squat Progressions x 5 reps Banded Lateral Walk x 20 steps followed by … Glute Activation Warm-Up (20 seconds leg on rack/10 seconds leg off rack) A. Four sets of: Front Squat x 6 reps @ 75% Rest 2-3 minutes B. Every 2 [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed) 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 [...]

Mobilize, then: Warm-Up Flow Three sets of: 20/15 Calorie Assault Bike 300 Meter Ski Erg or Row 10 Ring Rows or 6 Strict Pull-Ups Rest 60 seconds Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace [...]

 Mobilize, then: Two sets of: Assault Bike x 60 seconds Hawaiian Squats x 5 reps per side Over/Under Drill x 10 reps (5 each direction) A. Four sets of: Front Squat x 6 reps @ 70% Rest 2-3 minutes B. Every 2 minutes, for 10 minutes (5 sets): Sotts Press x 3 reps @ [...]

Mobilize, then: Warm-Up Flow Three sets of: 300 Meter Row Unweighted Overhead Squats x 15 reps* Bent-Over Rows x 10 reps* *This may be a barbell, PVC pipe or band, just no weight! Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow [...]

Mobilize, then: 10 steps/reps each of: Banded monster walks (foreword/backwards) Banded lateral walks Good mornings Banded squats with arms above head A) Front squats Build to a heavy set of 3 reps, then... Drop to 80% of that weight above and do A max set WOD 4 rounds for time of: 500 m row 8 [...]

 Wednesday: Three sets of: 9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011 (you can use kettlebells or a barbell for these) Rest 2-3 minutes Conditioning: Run + Thrusters + Burpees Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 12 Thrusters 95/65 12 Lateral Burpees over the [...]