Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. Ring Muscle-Up Progressions – Every 10 seconds, for 60 seconds (6 sets) of: Cast Swing x 1 rep Followed by. . . Every 20 seconds, for 2 minutes (6 sets) of: Cast Swing [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 400 Meter Run or 500 Meter Row 6-8 Windmills (right side) 10 Goat Bag Swings 6-8 Windmills (left side) 15 Russian Kettebell Swings (heavy) 6-8 Tall Box Jumps A. Every minute, on the minute, for 10 minutes (10 sets): Snatch *Sets 1-5 = 2 reps [...]

Mobilize, then: position 3 (repeat on opposite leg) A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 25 Banded Good Mornings 20 Banded Face Pulls 15 Single-Leg Hip Bridges (each leg) 10 Supine Ring Rows 100-Foot Sandbag/Medball Bearhug Carry (slow pace) A. Five sets of: Deadlift Rest as needed *Sets 1-2: 2 reps @ 80% [...]

Mobilize, then: A. Strict Ring Muscle-Up Progressions – Every 30 seconds, for 3 minutes (2 sets) of: Interval 1 – Extensor Stretch for False Grip x 20 seconds Interval 2 – False Grip Static Hang x 15 seconds Interval 3 – Catch Position Hold x 10 seconds Followed by. . . Option 1 – Every [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg 5 Strict Pull-Ups 10 Suitcase Deadlift (left) 100′ Suitcase Carry 10 Suitcase Deadlift (right) 100′ Suitcase Carry A. Every 90 seconds, for 6 minutes (4 sets): Snatch + Hip Snatch *Sets 1-2 @ 75-80% of 1-RM Snatch *Sets 3-4 @ 80-85% of [...]

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Five sets of: Front Squat x 2 reps @ 85-90% Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): 2 Cleans + Jerk @ 65% of 1-RM Clean & [...]

Mobilize, then: Warm-Up Primer Three rounds at 65-70% effort of: 400 Meter Run 5 Dumbbell Cuban Press 60 second Plank Hold from Elbows 10 Bird Dogs per side 10 Empty Barbell Good Mornings A. Six sets of: Deadlift x 3 reps @ 83-85% of 1-RM Deadlift Rest as needed B. Complete as many rounds and [...]

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 . . . If you have Ring Muscle-Ups, then: Every minute, on the minute, for 15 minutes: Minute 1: Pop Swing [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg 10 Ring-Rows 20 Alternating Lateral Lunges (unweighted) 15 Medball Bearhug Good Mornings 10 Medball Bearhug Squats A. Every 2 minutes, for 10 minutes (5 sets): Slow Pull Snatch + Snatch *Sets 1-2 = 2 reps @ 75% of 1-RM Snatch *Sets 3-5 [...]