Mobilize, then: Warm-Up Flow Three rounds of: 200 Meter Run 10 PVC Pipe Pass Thrus 10 PVC Pipe Press from behind the Neck 200 Meter Run 3 Muscle Snatch (45/35 lbs) 4 Overhead Squat 5 Hang Power Snatch Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, [...]

Mobilize, then: A. Take 10 minutes to practice ring muscle-ups. Please work through some of the drills below: Cast Swings Pop Swing Peekaboo Swings Low Ring Muscle-Up Transition Calves on Box Ring Muscle-Up Transition Feet on Box Ring Muscle-Up Transition If you have ring muscle-ups then please keep your volume under 30 reps. B. Deadlift [...]

Mobilize, then: Two sets of: 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Seconds Lateral Banded Walk (right) 30 Seconds Lateral Banded Walk (left) 30 Seconds Band Resisted Walking Plank (right) 30 Seconds Band Resisted Walking Plank (left) (Place a band on the rig close to the floor. Loop the [...]

Mobilize, then: Warm-Up Flow Three rounds of: 20 Calorie Assault Bike/Ski Erg 15 Barbell Overhead 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. A. Every minute, on the minute, for 6 [...]

Mobilize, then: Crossover symmetry protocol A. Every 2 minutes, for 16 minutes, complete: Strict Press Set 1: 5 reps @ 50% Set 2: 4 reps @ 60% Set 3: 3 reps @ 70% Set 4: 2 reps @ 75% Set 5: 1 rep @ 85-90% Set 6: 1 rep @ 90-95% Set 7: 1 rep [...]

Mobilize, then: Warm-Up Flow Complete at 70-75% perceived exertion: 500 Meter Row 15 Ring Push-Ups 60 Second Plank Hold 15 Ring Rows 30 Second Hollow Body Hold 15 Large Ring Swings 30 Second Roll to Candlestick 10 Strict Pull-Ups (or 5 Strict Chest-to-Bar Pull-Ups) Breathe exclusively through your nose throughout this entire portion. If you [...]

Mobilize, then: Assault Bike x 60 seconds Over/Under Drill x 60 seconds (left side) Assault Bike x 60 seconds Over/Under Drill x 60 seconds (right side) Assault Bike x 30 seconds Over/Under Drill x 30 seconds (left side) Assault Bike x 30 seconds Over/Under Drill x 30 seconds (right side) Warm-Up Flow Every 3 minutes, [...]

Mobilize, then:: Warm-Up Flow Three rounds of: 400 Meter Run/500 Meter Row 10 Barbell Muscle Snatch 10 Barbell Overhead 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. A. Every 2 minutes, [...]

Mobilize, then: A. Every 2 minutes, for 12 minutes (6 sets): Strict Press x 2-3 reps @ 85-95% B. Two sets of: Posted Single Leg Deadlift x 10 reps @ 3111 Rest 45 seconds, then switch legs Landmine Rows x 6-8 reps each arm Rest 60-90 seconds C. For time: 50 Wall Ball Shots (30/20 [...]

Mobilize, then: B. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 8 reps @ 75% *Set 4 – 6 reps @ 85% *Set 5 – 3-4 reps @ 90% Rest 2-3 minutes between sets. C. Every 6 minutes, for 24 minutes (4 sets): [...]