Mobilize, then: Wall Slides x 5 reps (slow and controlled) 200 Meter Run (Nasal Breathing Only) Dumbbell Bicep Curl to Overhead Press x 5 reps per side (light and focus on activating the bicep) Dumbbell Bent Over Row x 10 reps 200 Meter Run (Nasal Breathing Only) 20 Seconds False Grip Hang from Rings A. [...]

Mobilize, then: Dumbbell Complex (keep the weight light) 3 Windmills (right) 3 Push Press (right) 3 Overhead Squats with 2 second hold at bottom (right) 3 Windmills (left) 3 Push Press (left) 3 Overhead Squats with 2 second hold at bottom (left) A. Rope Climb Skill Work Accumulate 60 seconds in a Rope Hang Hold [...]

Mobilize, then: Mobility, Activation & Warm-Up 2 Minutes Assault/Echo Bike @ easy pace (nasal breathing) Banded Perfect Stretch x 60 seconds per side 60 Seconds Assault/Echo Bike @ easy pace (nasal breathing) Banded Fire Hydrants x 5 reps + 20 second iso hold per side 30 Seconds Assault/Echo Bike @ medium pace (nasal breathing) Wall [...]

Mobilize, then: Get Moving Warm-Up” Ever 2 minutes, for 6 minutes: 20-30 Double-Unders OR 30 Second Double-Under Practice 10 Knees to Chest (set 1); 10 Knees to Elbows (set 2); 10 Toes-to-Bar (set 3) Ring Muscle-Up Skill Session Three sets of: Catch Position Hold x 15 seconds Rest 45 seconds Every minute, on the minute, [...]

Mobilize, then: Two sets of: 15 Seconds Static Hang on Pull-Up Bar 45 Seconds Wall Sit A. Please watch this video on proper foot holds when climbing a rope Every 30 seconds, for 2 minutes: Rope Climb Mount followed by … Every 30 seconds, for 2 minutes: Rope Pinch to Stand Followed by … Every [...]

Mobilize, then: A. Accumulate: 10-15 Tall Cleans @ 25-35% of 1-RM Followed by… Three sets of: 3-Position Clean @ 50-55% or 1-RM (Hang Clean + Hang Clean Below Knee + Clean) Rest as needed Followed by.. Eight sets of: Power Clean + Hang Clean Sets 1-3 @ 55-60% of 1-RM Clean Sets 4-6 @ 65-70% [...]

Mobilize, then: Primary Training Session Activation + Warm-Up 250 Meter Row (Easy) 200 Meter Pec Activation Walk 250 Meter Row (Medium) Three sets, not for time, of: 100 Meter Sprint Row (Sprint Start + Powerful Strokes until 100 Meters reached) 10 Right Plank Pulls 10 Left Plank Pulls 3 Kick up to Handstand 1 Wall [...]

Mobilize, then: and then … Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with nasal breathing only A. Three sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed [...]

Mobilize, then: 10 Lateral Resisted Bird Dogs (per side) Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.) A. Every 2 minutes, for [...]

Mobilize, then: Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with nasal breathing only A. Three sets of: Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell [...]