Mobilize, then: A. Every two minutes, for 12 minutes (6 sets): Power Clean + Hang Clean Start at 50% and build to today’s heaviest set. B. 35-54: Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – GHD Sit-Up x 8-10 reps [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 20 Bodyweight Hip Bridges 15 Medball Squats 10 Medball Presses 100 Foot Sandbag Bearhug Carry (slow pace) A. Take 20-25 minutes to build to a 1-RM Deadlift Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 [...]

Mobilize, then: 5 Scap Ring Pull-Ups 5 Circular Ring Shoulder Circles per direction 5 Scap Ring Pull-Ups A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Extensor Stretch for False Grip x 20 seconds Interval 2 –False Grip Static Hang x 15 seconds Rest 60 seconds, then. . . Two sets [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg Barbell Complex (with an empty barbell) 3 Tall Snatches 5 Snatch Balance 7 Overhead Squats Once your two rounds are finished, continue with … Two sets of: 3 Hang Snatch @ 40-50% of 1-RM 2 Mid-Thigh Snatch 1 Snatch Rest as needed [...]

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Every 90 seconds, for 9 minutes (6 sets): Front Squat x 3 reps @ 70-75% of 1-RM B. Every 2 minutes, for 12 minutes (6 sets): Clean Deadlift + Hang Clean + [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 10 Empty Barbell Good Mornings 20 Seated Horizontal Banded Rows 30 Banded Hamstring Curls (light resistance) 60 second Plank Hold from Elbows 100-Foot Sandbag Bearhug Carry (slow pace) A. Every 3 minutes, for 15 minutes (5 sets) of: [...]