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 [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 25 Banded Face Pulls 10 Sumo Stance Empty Bar Good Mornings 10 Medball Squat Cleans A. Every 90 seconds, for 15 minutes (10 sets) of: Clean & Jerk *Sets 1-3 – 70-75% *Sets 4-6 – [...]

Mobilize, then: Every 6 minutes 18 minutes (3 sets): 30/20 Calorie Row 10 Barbell Overhead Squats Rope Climb Mount + Pull-Up Taps x 3 reps 2 Rope Climbs OR 1 Legless Rope Climb A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 70-75% *Set 3 – 1 rep [...]

Mobilize, then: Gymnastics Primer Every 5 minutes, for 15 minutes (3 sets of): Row 250/200 meters 5 Strict Pull-Ups 10 Wall Ball Shots 20 Supinated Grip Band Pull Aparts *Perform this at 70-80-90% effort. 35-54: 30/20 lbs to 10/9′ target 55+: 20/14 lbs to 10/9′ target A. Five sets of: Strict Press x 5 reps [...]

Mobilize, then: Warm-Up Primer Two rounds at increasing effort of: 10/7 Calorie Machine of Choice 10 Goat Bag Swings 10 Seconds Rocking Box Bridge or Wall Bridge 30 Seconds Hollow Body Hold A. Three sets 6 Deadlifts to the knee + 6 Dimmels @ 65-70% of 1-RM Deadlift Rest as needed B. 35-44: Five sets [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 5 Wall Slides 15 V-Ups 10 Russian Baby Makers A. Every 2 minutes, for 20 minutes (10 sets) of: Hang Clean + Clean + Jerk *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets [...]

Mobilize, then: A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 70-75% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% Rest 3 minutes B. Every 2 minutes, for 6 minutes (3 sets): 3 Snatch Press [...]

Mobilize, then: Skill Based Lung Opener Three sets of: 10/7 Calorie Row 20 Prone Plank Shoulder Taps 15 Heavy Drag Rope Double-Unders OR 30 Double-Unders 30 seconds Handstand Marching Attempts A. Three sets 3 Deadlift + 6 Dimmels @ 70%+ of 1-RM Deadlift rest as needed B. 35-49: Two rounds for time of: 25 Toes [...]

Mobilize, then: Warm-Up Prep 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 2 minutes, for 20 minutes (10 sets) of: Clean + Hang Clean + Jerk *Sets 1-3 – 65-70% *Sets 4-6 – [...]