Mobilize, then: Movement Prep: Assault Bike (Legs Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike (Arms Only) x 30 seconds Over/Under Barbell x 5 reps each direction Assault Bike x 30 seconds Wall Walks x 5 reps Handstand Walking Skill Development Every 30 seconds, for 3 minutes (3 sets) of: [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Toes-to-Bar 20 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/10 lbs – 10 each arm) Scaling Options for Toes-to-Bar: V-Ups Knees-to-Chest Knees-to-Elbows A. Every 2 minutes, for 10 minutes (5 sets) of: 20/15 [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 200 Meter Run 8 Butterfly Pull-Ups OR 30 seconds of Butterfly Pull-Up Progression of choice 10 Thrusters (35-54: 95/65 lbs; 55+: 65/45 lbs) A. Front Squat *Set 1: 5 reps @ 65% of 1-RM *Set 2: 3 reps @ 80% *Set 3: 1 [...]

Mobilize, then: Handstand Walk Skill Development For 2 minutes, perform: Back-To-Wall Handstand Hold x max effort *Rest as needed. Accumulate as much time in the handstand as possible. – – – – – – – – Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Wall-Facing [...]

Mobilize, then: A. If you have more than 5 or more unbroken ring muscle-ups then perform the following: Every minute, on the minute, for 12 minutes (3 sets) for max reps: Minute 1 – 15 seconds of Ring Muscle-Ups Minute 2 – 30 seconds of Ring Muscle-Ups Minute 3 – 45 seconds of Ring Muscle-Ups [...]

Mobilize, then: Lung Primer Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30 Seconds of Double Unders or Double-Under Practice 20 Single-Arm Overhead Dumbbell Walking Lunges (10 each arm) 35-54: 50/35 lbs 55+: 35/20 lbs A. Every 2 minutes, for 20 minutes (10 sets) for times of: 200 [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell) 60 Seconds of Front Rack Hold (alternate between arms and drive the elbows up as high as possible) 10 Barbell Front Squats with a 3 second pause at the bottom 5 Sotts Press Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike [...]

Mobilize, then: Skill-Based Movement Primer Three sets for quality: 20/15 Calorie Row 4 Toes-to-Rings 6Baby Butterfly Pull-Ups 30 Seconds Nose to Wall Handstand Hold (get as close to the wall as possible) Rest 60 seconds A. For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. [...]

Mobilize, then: A. Every 2 minutes, for 16 minutes (8 sets): (Snatch High Pull + Snatch) x 1 rep *Sets 1-2 = @ 70% of 1-RM Snatch *Sets 3-4 = @ 75% of 1-RM Snatch *Sets 5-6 = @ 80% of 1-RM Snatch *Sets 7-8 = @ 85-90% of 1-RM Snatch B. Every 3:00, for [...]

Mobilize, then: Warm-Up Flow Every 3 minutes, for 9 minutes (3 sets): 20/15 Calories of Assault Bike or Echo Bike 5 Barbell Squats with a 2 second pause at the bottom 30 seconds Elbow Plank to Prone Plank (as you transition from the elbows to hands, try rotating the wrists to explore bigger ranges of [...]