Mobilize, then: Skill Development Warm-Up Every minute, on the minute, for 3 minutes (3 sets) of: 5 Half Pull-Ups 5 Baby Butterfly Pull-Ups and then … Three sets for times of: 20/15 Calories Assault Bike Rope Pull-Up Taps x 6 reps (3 reps each hand) *Keep your feet off the floor between reps if possible, [...]

Mobilize, then: A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. B. Every 90 seconds, for 15 minutes (10 sets): Clean [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Rogue Echo Bike or Assault Bike 10 Bar-Facing Burpees (FAST AS POSSIBLE) 3-6 Strict Handstand Push-Up to 0-4 in deficit **If you do not have strict handstand push-ups then try one of these following progressions: Elevated Foot [...]

Mobilize, then: Skill-Based Movement Primer Every 6 minutes, for 18 minutes (3 sets) for times: 300 Meters on Assault Runner or 400 Meter Run 10 Power Snatches (75-115/55-75 lbs) Wall Walk + 10 Nose to Wall Handstand Marching A. Every 2 minutes, for 12 minutes (6 sets): Strict Overhead Press *Set 1 – 5 reps [...]

Mobilize, then: One-Two sets of: Large Ring Swings x 5 reps Snap Pulls x 5 reps Skill-Based Movement Primer Three sets for times of: 25/17 Calories of Rowing 3 x Ring Work of your choice* 6 Push-Ups 6-8 Bar Work of your choice** Rest 2 minutes * Ring Muscle-Up Ring Transition Feet on Floor Ring [...]

Mobilize, then: One set of: Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object) Copenhagen Side Plank with Hip Abduction x 5-8 reps Floor [...]

Mobilize, then: Skill-Based Movement Primer Every 3 minutes, for 9 minutes (3 sets) for times: 12/7 Calories of Rogue Echo Bike or Assault Bike 1 Legless Rope Climb + Rope Climb 1-3 Strict Handstand Push-Up to 0-6″ Deficit A. For the following snatch work, you will stay on a 24-minute running clock and add weight [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 400 Meter Run 10 Power Snatches (75-115/55-75 lbs) 8 Overhead Squats 10 Handstand Marching Attempts A. Every 2 minutes, for 12 minutes (6 sets): Strict Overhead Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ [...]

Mobilize, then: Three sets for times of: 25/17 Calories of Rowing 3 x Ring Work of your choice* 6 Clusters (75-135/55-95 lbs) 6-8 Bar Work of your choice** Rest 2 minutes * Ring Muscle-Up Ring Transition Feet on Floor Ring Transition Feet on Box Ring Transition Calves on Box Ring-Dip ** Bar Muscle-Up Arch Under [...]

Mobilize, then: A. Build to today’s 3-RM… Pause Front Squat @ 33X1 Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position. B. Every 2 minutes, for [...]