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 [...]

Mobilize, then: Warm-Up Primer Two-Three sets of moving with fluidity: 60-120 seconds of monostructural movement of choice 20 Russian Kettlebell Swings (weight up to the athlete) 5 Box Step-Ups (24/20″) 5 Box Jumps A. 35-54: Every 5 minutes, for 30 minutes, complete: Station 1 – 1000 Meter Row Station 2 – 3 rounds of: 4 [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-80% effort of: 50 Single-Unders 50 foot Single Arm Overhead Carry (each arm) 30 seconds Weighted Deadbugs 15 Banded Face Pulls 10 Chest-to-Bar PVC Bender Gymnastic Skills Work Please watch this video and then … Two sets of: Chest-to-Bar Elbow Drivers x 5 reps Half Pull-Up x 3 [...]

Mobilize, then: Warm-Up Primer Every 2 minutes, for 6 minutes (3 sets) of: 45 Seconds of Calorie Row or SkiErg @ medium pace 3 Rope Climb Mounts followed by…. Every 2 minutes, for 6 minutes (3 sets) of: 30 Seconds of Calorie Row or SkiErg @ hard pace 2 Rope Climbs* or 1 Legless Rope [...]

Mobilize, then: A. Three sets of: Run 200 Meters 5-10 second Arch Hang Hold 2 Air Chair Swing Drills Run 200 Meters 3 Strict Pull-Ups 2 Pull-Ups (C2B or Kipping) 1 Bar Muscle-Up (55+: Chest-to-Bar Pull-Up) B. Three sets of: Strict Press x 10 reps Rest as needed Build in weight C. “CrossFit Open Event [...]