Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 15 Heavy Drag Rope Double-Unders OR 30 Double-Unders 30 seconds Handstand Marching Attempts A. Three sets 3 Deadlift + 6 Dimmels @ 70%+ of 1-RM Deadlift rest as needed B. 35-49: Two rounds for time of: 25 Toes [...]

Mobilize, then: Warm-Up Prep Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Farmer Carry 20 Banded Good Mornings 20 Banded Chest Pulls 10 Medball Bearhug Kang Squats A. Every 2 minutes, for 20 minutes (10 sets) of: Clean + Hang Clean + Jerk *Sets 1-3 – 65-70% *Sets 4-6 – [...]

Mobilize, then: Two sets of: Viking Sloth Press x 5-7 reps Skill Based Lung Opener Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or Bike 5 Strict Pull-Ups followed by…. Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or Bike 1 Rope Climb* *If you don’t have [...]

Mobilize, then: A. Three sets of: 10/7 Calorie Row 5 Donkey Kicks 15 Heavy Drag Rope Double-Unders OR 30 Double-Unders 30 seconds Nose to Wall Handstand Hold B. Three sets 3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 70%+ of 1-RM Deadlift Rest as needed C. 35-54: Every 8 minutes, for [...]

Mobilize, then: A. Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 25 Banded Face Pulls 20 Banded Good Mornings 10 Medball Squat Cleans B. Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + High Hang Clean + Jerk *Sets 1-3 – 60-65% *Sets 4-6 [...]

Mobilize, then: A. Please take a few minutes to watch this video on rope climb foot holds Every 6 minutes 18 minutes (3 sets): 30/20 Calorie Row 10 Barbell Overhead Squats 3 Rope Climb Mounts 1-2 Rope Climbs B. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 70-75% [...]

Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets of): Row 250/200 meters 5 Toes-to-Rings 10 Wall Ball Shots 5 Toes-to-Rings 10 Empty Bar Thrusters *Perform this at 70-80-90% effort. 35-54: 20/14 lbs to 10/9′ target 55+: 20/9 lbs to 9′ target B. Five sets of: Bench Press x 5 reps @ 3111 [...]

Mobilize, then: Warm-Up Prep Two rounds at increasing effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 100 Foot Farmer Carry 10 Bar Facing Burpees (use the barbell for your deadlift) 6 Toes to Bar OR Rings 2 Wall Walks A. Three sets 6 Deadlifts to the knee + 6 Dimmels @ [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 100 Foot Double Kettlebell Front Racked Carry 10 Divebomber Push-Ups 10 Russian Baby Makers A. Every 2 minutes, for 16 minutes (8 sets) of: Power Clean + Hang Clean + Jerk *Sets 1-2 – [...]

Mobilize, then: Warm-Up Primer Every 6 minutes 18 minutes (3 sets): Run 400 Meters 25 Double Unders 3 Wall Walks 10 Burpees 10 Nose to Wall Handstand Marching This is to get you moving and ready for the following work. This is not a race. Scaling Options for Double-Unders: Plate Tap x 15 seconds Single-Unders [...]