Mobilize, then: Warm-Up Primer Two-Three sets, not for time, of: 20/15 Calorie Assault Bike 10 Weighted Deadbugs @ 2121 30 seconds of Handstand Marching (or Kick up to Wall) 60 Seconds Wall Sit This is to get you moving and ready for the following work. If this takes you longer than 15 minutes then move [...]

Mobilize, then: Three sets of: Bear Crawl x 20 steps forward Bear Crawl x 20 steps backward (Sub Box Bear Crawls x 45-60 seconds if space is limited) Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) Warm-Up Primer Every 6 minutes, for 18 minutes (3 sets of): Row 500 [...]

Mobilize, then: Warm-Up Primer Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 15 Banded Chest Pulls 1 Cast Swing + 2 Large Swings A. Six sets of: Deadlift x 2 reps @ 21X1 Rest as needed Build in weight over the course of the six sets making sure to adhere to the [...]

Mobilize, then: Four Tabata Sets Each of: Bear Crawl V-Ups Broad Jumps A. Every 2 minutes, for 6 minutes (3 sets) of: 15/10 Calorie Row or Bike 8-10 Toes to Rings followed by…. Every 2 minutes, for 6 minutes (3 sets) of: 15/10 Calorie Row or Bike 12-16 Alternating Dumbbell Squat Snatch (weight is up [...]

Mobilize, then: Warm-Up Primer Two rounds for quality and activation of: 15/10 Calorie Assault Bike 30 second Over/Under Barbell 15/10 Calorie Assault Bike Inchworm Walk + 4 Scap Push-Ups + 3 Push-Ups A. Three sets of: Strict Press x 5 reps @ 80% of 1-RM Rest as needed and then … Two sets of: Strict [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 20 seconds Plate Taps 30 seconds Handstand Marching Attempts A. Three sets 3 Deadlifts to the knee + 1 Deadlift + 3 Dimmels @ 75%+ of 1-RM Deadlift Rest as needed B. 35-54: For time: 20 Toes-to-Bar 25/20 [...]

Mobilize, then: Warm-Up Primer 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 90 seconds, for 15 minutes (10 sets) of: Slow Pull Clean + Jerk Dip + Jerk Start at 70% of your [...]

Mobilize, then: Skill Based Lung Opener Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or SkiErg 3 Rope Climb Mounts followed by…. Every 2 minutes, for 6 minutes (3 sets) of: 20/15 Calorie Row or SkiErg 2 Rope Climbs* or 1 Legless Rope Climb *If you don’t have access to a [...]

Mobilize, then: A. Two rounds for quality and activation of: 10/7 Calorie Machine of Choice 5 DB External Rotation per side 5 Prone Swimmers @ 4141 20 Bodyweight Alternating Reverse Lunge B. Four sets of: Bench Press x 5 reps @ 65-70% of 1-RM Rest 60 seconds Supinated Grip Barbell Rows x 8-10 reps @ [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 5 Donkey Kicks 10-20 Alternating Single Leg Thigh Taps 3Cast Swings 2 Kipping Chest-to-Rings A. Three sets of: Dimmels x 15 reps @ 30% of 1-Rm Deadlift Rest as needed B. Four sets for times of: 400 Meter Run Ring Muscle-Ups* 5 Power [...]