Mobilize, then: With a 10-20 lb medicine ball, complete the following circuit: Right Arm Waiters Carry x 100 feet Medicine Ball Kang Squats x 10 reps Left Arm Waiters Carry x 100 feet Medicine Ball Squat Cleans x 10 reps A. Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps [...]

Mobilize, then: 22.1! 15 minute amrap 3 wall-walks 12 alternating db snatch’s 50/35 15 box jump overs (step down) Go get it!

Mobilize, then: A. Three sets of: Single Arm Landmine Row x 10-12 reps @3011 each arm Rest as needed Single Arm Overhead Carry x 100 Feet each arm Rest as needed B. Every 2 minutes, for 32 minutes (8 sets of): Station 1 – 10-12 Calorie Row + 6-10 Down Ups Station 2 – 10-12 [...]

Mobilize, then: A. Every 2 minutes, for 10 minutes (5 sets) of: Power Clean + Squat Clean + Front Squat + Jerk @ 55-65% of 1-RM Clean and Jerk Followed by… Every 2 minutes, for 10 minutes (5 sets): Power Clean + Squat Clean + Jerk @ 70-85% B. Complete for time: 100 Double-Unders (55+: [...]

Mobilize, then: A. Back Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 4 reps @ 75% Rest 2 minutes between sets *Feel free to use your rest time to practice a skill you’d like to work on (handstand [...]

Two sets of: Inchworm Walk + Scap Push-Up + Press Up x 5 reps Plank Walk x 20 seconds 15Banded Chest Pulls 5 Catch Position Ring Swings on Low Rings Gymnastic Based Warm-Up Three sets, not for time, of: 200 Meter Run 5 Banded Bar Muscle-Up Stomps 3Swinging Knees to Bar 1 Air Chair Swing [...]

Mobilize, then: B. Weighted Supinated Grip Pull-Up: * Set 1 – 3 reps * Set 2 – 2 reps * Set 3 – 1 rep * Set 4 – New 1-RM * Set 5 – Exceed new 1-RM * Set 6 (optional) – Exceed previous effort Rest 60-100 seconds between sets 1-3, and then 3-4 [...]

Mobilize, then: Accumulate 300 Meter Walk doing the following: Take a deep breathe and ONLY walk on the exhale. Stop your walk and take another deep breathe then walk as you exhale through the nose. Continue this until you accumulate 300 meters. A. Build to todays Heavy Clean & Jerk in 15 minutes and then. [...]

Mobilize, then: A. Build to 60% of your 1-RM in the following complex: Snatch Balance + Overhead Squat with a 2 second hold in the bottom B. Every minute on the minute until you miss: 3 Bar Facing Burpees Snatch Start at 60% and add 2.5-5 lbs each minute C. “Hyrox Style Training” 35-54: For [...]

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) Gymnastics Primer Three sets, moving through with intention, of: Scap Push-Ups x 6-8 [...]