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: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 18/13 Calories of Assault Bike 8-12 Toes-to-Bar (fast and efficient) 10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 lbs – 5 per arm) A. Every 2 minutes, for 20 minutes (10 sets) for times of: 200 Meter Run [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 250 Meter Row or 500 Meter Bike Erg 10-50′ Handstand Walk If you don’t have handstand walks then please do one of the following progressions: 10-20 Wall Facing Handstand Marching 10-20 Box Facing Handstand Marching for every 10′ 2 Wall Walks A. Every [...]

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 30-50 Double-Unders (or 30-50 seconds Double-Under Practice) 10 Toes-to-Bar (practice a long and short kip) 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you can do these unbroken then try adding a slight deficit If you don’t have Strict Handstand [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 10 Calorie Assault Bike 8 Butterfly Pull-Ups or 8 Reps of Butterfly Pull-Up Progressions 8 Single-Arm DB Overhead Squat (35-54: 50/35 lbs; 55+: 35/25 lbs – 4 per arm) A. Front Squat *Set 1: 6 reps @ 70% of 1-RM *Set 2: 4 [...]

Mobilize, then: Mobility & Activation 400 Meter Easy Run Followed by … Alternating Reverse Lunge x 8-10 reps Alternating Lateral Lunge x 8-10 reps Perfect Stretch x 4-5 reps and finish with … Floor Slides x 5-8 reps 200 Meter Medium Pace Run 30 Plank Shoulder Taps as fast as possible A. One set of: [...]

Mobilize, then: Ring Muscle-Up Endurance Every minute, on the minute, for 5 minutes: Minute 1: 6 Ring Muscle ups Minute 2: 5 Ring Muscle ups Minute 3: 4 Ring Muscle ups Minute 4: 3 Ring Muscle ups Minute 5: 2 Ring Muscle ups If you have 3 or less unbroken Ring Muscle-Ups, then complete the [...]

Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Row or BikeErg 8 Knees-to-Elbows 12 Handstand Push-Ups* (55+: 10 reps) *if you can do these unbroken then try adding a slight deficit If you don’t have Handstand Push-Ups then substitute with 12/10 Push-Press (35-54: 95/65; 55+: 65/45 lbs) [...]

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 Burpees 5 Strict [...]