Mobilize, then: Complete the following kettlebell complex: Single Arm Kettlebell Swing x 10 reps Bottoms Up Kettlebell Walk x 50′ Kettlebell Windmill x 5 reps Alternate Sides A. Take 10 minutes to build to a Hang Squat Clean that is around 75-80% of your 1-RM Squat Clean. B. For time: 50 Burpee Box Jump Overs [...]

Mobilize, then: Crossover Symmetry activation protocol and finish with … Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck) A. Every minute, on the minute, for 12 minutes: Minute 1 – 45 Seconds Calories of Assault Bike Minute 2 – 30 Seconds of gymnastic option [...]

Mobilize, then: Warm-Up Flow Four rounds at increasing intensity of: 10 Alternating Dumbell Snatch (25-35 lbs/15-25 lbs) 2 Wall Walks 300 Meter Row A. Every minute, on the minute, for 6 minutes: Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat If mobility prevents you from doing this then please [...]

Mobilize, then: Two sets of: 200 Meter Run 60′ Waiters Carry + Farmers Carry 250 Meter Row 60′ Waiters Carry + Farmers Carry 5 Deep Squat Progressions A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches Build over the course of the 6 sets, but understand [...]

Mobilize, then: Leg Swings x 20 reps each direction Butterfly Stretch x 60 seconds Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility) Alternating Perfect Stretch x 8 reps A. 9 Clusters (135/95 lbs) 7 Clusters (155/115 lbs) 5 Clusters (185/135 lbs) 3 Clusters (205/145 lbs) 1 [...]

Mobilize, then: Two sets of: Wall Facing Squats x 10-15 reps Plank Forward Taps x 10 reps (right) Plank Lateral Taps x 10 reps (right) Plank Forward Taps x 10 reps (left) Plank Forward Taps x 10 reps (right) A. Every minute, on the minute, for 10 minutes: Minute 1 – 10-12/8-10 Calorie Row Minute [...]

Mobilize, then: Warm-Up Flow At in creasing intensity, complete as many rounds and reps as possible in 10 minutes of: 6 Alternating Single Arm Devils Press (35-50/20-35lbs) 15 Second Iso Hold on top of the Rings 200 Meter Run A. Please warm up your front rack position and complete this drill Every 45 seconds, for [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading. B. Every 90 seconds, for 12 minutes (8 sets): 2 Snatch Lift-Offs + High Hang Snatch [...]

Mobility, Activation & Warm-Up Two sets of: Banded Bird Dog (Leg Only) x 10 reps per side Cat Cow Drill x 10 reps (add a band if you’d like) Dead Bug x 10-20 reps and finish with … 2 Minutes of Swivel Hips A. Every 90 seconds, for as long as possible… Hang Clean + [...]

Mobilize, then: Two sets of: Run 200 Meters Over/Under Hip Drill x 5 reps Run 200 Meters PVC Pipe Jump and Land Jerk Drill x 5 reps (enjoy this old school video of Coach B – drill is at the end) A. Every minute, on the minute, for 20 minutes: Minute 1 – 12-15/8-10 Calories [...]