Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by … Every minute, on the minute, for 15 minutes: Minute 1: Cast Swings x 5-6 reps Minute 2: Pop Swing x [...]

Mobilize, then: Warm-Up Three rounds at increasing effort of: 10/7 Calorie Bike or Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 100 Foot Sandbag or MedBall Carry (light) 5 Divebomber Push-Ups 10 Ring-Rows 15 Wall Ball Shots (weight is up to the athlete) A. Every 2 minutes, for 12 minutes (6 sets): Snatch [...]

Mobilize, then: A. Every minute, on the minute, for 6 minute (3 sets) of: Interval 1 – Wall Facing Handstand Marching x 30 reps Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps followed by … Every 3 minutes, for 9 minutes, complete (3 sets): 40 Double-Unders 60 Seconds [...]

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: Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30-50 Double Unders or 30 seconds of Double-Under Practice 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 Push-Ups then complete the [...]

Mobilize, then: Transition Week: You guys are coming off a great cycle and hopefully many of you saw lots of improvements in not just your lifting but also your conditioning! We want you to take some time this week to reduce loading and intensity so you can be primed and ready for our next cycle [...]

Mobilize, then: 400 Meter EASY run and then … Plank with Forward Reach x 6-10 per arm Plank with Lateral Reach x 6-10 per arm Plank with Forward Taps x 6-10 per arm Plank with Lateral Taps x 6-10 per arm A. Every minute, on the minute, for 4 minutes (4 sets) of: Interval 1 [...]