Mobilize, then: Warm-Up Flow 4 Minutes Nasal Breathing Only Assault Bike/Row Upper Body Band Warm-Up (15 reps each position) 4 Minutes Nasal Breathing Only Assault Bike/Row 25 Prone Plank Shoulder Taps Lunge Matrix 10 reps per side (Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep) A. Take 20 minutes to build to today’s [...]

Mobilize, then: Three sets at easy pace: Single-Arm Hang from Bar x 10-15 seconds per side Alternating Single-Leg V-Ups x 10 reps 100 Meter Run A. Every 2:30, for 15 minutes (6 sets): Front Squat x 1-2 reps *Sets 1-2 @ 75% *Sets 3 @ 80% *Set 4 @ 85% *Set 5 @ 90% *Set [...]

Mobilize, then: Warm-Up Flow Three rounds of: 400 Meter Run Burgener Warm-Up (2 reps of each movement) 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 20 minutes [...]

12 DAYS of CHRISTMAS! 1 rope climb 2 power cleans 3 push press 4 front squat 5 deadlifts 6 burpee over bar 7 t2b 8 lunges 9 Pull-ups 10 cal bike 11 cal ski 12 trips down on parallel bars Yeah Yeah!

Mobilize, then: A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2 reps *Sets 1-2 @ 75% *Sets 3-4 @ 80% *Set 5 @ 85% *Sets 6 @ 88-90% B. Every 2 minutes, for 20 minutes, complete: Power Clean & Power Jerk Set 1-2: 65% of 1-RM Power Clean & Jerk Set 3-4: [...]

Mobilize, then, 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, you’re going [...]

Mobilize, then: Warm-Up Flow Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Russian Step-Ups *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Monster Walks *Station 4 – Side Plank Hip Drops Move through this with as little rest between movements as possible. It should take between [...]

Mobilize, then: A. Three sets of: Tempo Bench Press x 4-6 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can; these should be performed at least 5% heavier than last week’s sets) Rest 2 minutes Followed by… One [...]

Mobilize, then: A. Every 2:30, for 15 minutes (6 sets): Front Squat x 3 reps *Sets 1-2 @ 75% of 1-RM Front Squat *Sets 3-4 @ 80% of 1-RM Front Squat *Sets 5-6 @ 85% of 1-RM Front Squat B. Every minute, on the minute, for 6 minutes: Power Clean & Power Jerk Set 1-2: [...]

Mobilize, then: Warm-Up Flow Three rounds of: 3 Muscle Snatch (45/35 lbs) 4 Overhead Squat 5 Hang Power Snatch 6 Hang Squat Snatch 60 Seconds of Single-Unders 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 [...]