Mobilize, then: Warm-Up Flow Every 6 minutes, for 12 minutes (2 sets) for times: 30/20 Calories of Assault Bike 30 Barbell Overhead Squats (20/15 kg) 15 Push-Ups Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to [...]

Mobilize, then: A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two [...]

Mobilize, then: Banded Squats x 10 reps A. 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. B. [...]

Mobilize, then: Two sets of: 30 seconds of Band Assisted Lat Stretch (Lef) 30 seconds of Band Assisted Lat Stretch (Right) 30 seconds of Band Assisted Pec Stretch (Left) 30 seconds of Band Assisted Pec Stretch (Right) 30 seconds of Plank Hold (elbows) 30 seconds of Plank Shoulder Taps Rest 60 seconds You should be [...]

Mobilize, then: A. 3 rounds at 70-75% perceived effort: Legless Rope Climb x 2 ascents GHD Sit-Ups x 15 reps B. Skill work: 3 sets: 50 double unders+max strict pull-ups *rest :90sec between EMOM 30 minutes (6 sets): Minute 1 – 16 Alternating Reverse Lunges with Dumbbell Farmer’s Carry (50/35 lbs) Minute 2 – 10 [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walks (right) 30 Seconds Banded Lateral Walks (left) 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Second Banded Squats 30 Seconds Inchworm Walk A. Every minute, on the minute, for 4 minutes: Front Squat *Set 1 – 2 reps @ 60% [...]

Mobilize, then: Warm-Up Flow One set of: 1000 Meter Row Single Arm Dumbbell Press x 10 reps per side (weight up to the athlete) Goblet Squats x 20 reps 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 [...]

Mobilize, then: Mobility & Activation Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Walk (Left) 30 seconds of Banded Lateral Walk (Right) 30 seconds of Plank Hold (elbows) 30 seconds of Plank Shoulderr Taps Rest 60 seconds You should be able [...]

Mobilize, then: Barbell Warm-Up With an empty barbell, complete: 3 Muscle Snatches 3 Ovehead Squats 3 Snatch Balances 3 Hang Power Snatches 3 Hang Squat Snatches Rest, and then … With an empty barbell, complete: 3 Muscle Cleans 3 Front Squats 3 Tall Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Focus on hitting [...]

Mobilize, then: Warm-Up Flow Not for time but for breathing efficiency and movement quality: 500 meter row Followed by. . . Two rounds of: 50 Double Unders or Single-Unders 20 Alternating Dumbbell Snatches (50/35lb.) Followed by. . . 500 Meter Row Breathe exclusively through your nose throughout this entire portion. If you find that your [...]