Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Five sets of: Front Squat x 2 reps @ 85-90% Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): 2 Cleans + Jerk @ 65% of 1-RM Clean & [...]

Mobilize, then: Warm-Up Primer Three rounds at 65-70% effort of: 400 Meter Run 5 Dumbbell Cuban Press 60 second Plank Hold from Elbows 10 Bird Dogs per side 10 Empty Barbell Good Mornings A. Six sets of: Deadlift x 3 reps @ 83-85% of 1-RM Deadlift Rest as needed B. Complete as many rounds and [...]

Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . If you have Ring Muscle-Ups, then: Every minute, on the minute, for 15 minutes: Minute 1: Pop Swing [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg 10 Ring-Rows 20 Alternating Lateral Lunges (unweighted) 15 Medball Bearhug Good Mornings 10 Medball Bearhug Squats A. Every 2 minutes, for 10 minutes (5 sets): Slow Pull Snatch + Snatch *Sets 1-2 = 2 reps @ 75% of 1-RM Snatch *Sets 3-5 [...]

Mobilize, then: A. Five sets of: Front Squat x 3 reps @ 83-85% Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): Clean Lift Off + Clean Lift Off + Clean @ 75-78% of 1-RM Clean C. 35-54: For time: 48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike 25 Chin-over-the-Bar [...]

Mobilize, then: Warm-Up Movement Prep Three rounds at 70-80% effort of: 10/7 Calorie Bike OR Row 50 Foot Bottoms Up Kettlebell Carry (right) 50 Foot Bottoms Up Kettlebell Carry (left) 15 Ring-Rows A. Eight sets of: Deadlift x 3 reps @ 80-83% of 1-RM Deadlift Rest as needed B. Complete as many rounds and reps [...]

Mobilize, then: A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Target Tap Swing x 4 reps (Target should be nearly unreachable to avoid propelling body into a larger swing. Swing should be fairly small) Interval 2 – Target Tap Swing + Air Chair Swing x 3 reps *The Target Tap [...]

Mobilize, then: Warm-Up Movement Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike or Row 100 Foot Sandbag or MedBall Carry 30 Banded Face Pulls 10 Single Arm Deadlifts each arm 10 Lateral Lunges with Furniture Sliders (per leg) A. Every 2 minutes, for 10 minutes (5 sets): Slow Pull Snatch + Snatch *Sets [...]

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Five sets of: Front Squat x 5 reps @ 80% of 1-RM Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): Clean Lift Off + Power Clean + Clean [...]

Mobilize, then: Warm-Up Prep Three rounds at 65-70% effort of: 10/7 Calorie Bike or Row 15 Russian Kettlebell Swings 10 Ring Rows 1 Rope Climb A. Five sets of: Deadlift x 4 reps @ 78-80% of 1-RM Deadlift Rest as needed B. “12 Minute AMRAP with a Twist” Complete as many reps as possible in [...]