Mobilize, then: Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. Every minute, on the minute, for 2 minutes (1 set) of: Interval 1 – Ring Swings x 10 reps Interval 2 – Large Ring Swings x 3 reps Followed by. . . Every [...]

Mobilize, then: Warm-Up Prep Two sets, for activation, of: 15/12 Calorie Bike or Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 100 Foot Kettlebell Front Racked Carry 15 Med-Ball Squats 10 Bird Dogs each side 5-8 Strict Pull-Ups A. Every 90 seconds, for 9 minutes (6 sets): Halting Snatch Deadlift + Snatch *Sets [...]

Mobilize, then: A. Five sets of: Front Squat x 5-6 reps @ 75% of 1-RM Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): Slow Pull Power Clean + Clean @ 65-75% of 1-RM C. 35-54: For time: 600 Meter Row 30 Chest-to-Bar Pull-Ups 25-ft. Back Racked Walking Lunge 25-ft. Front Racked [...]

Mobilize, then: Movement Primer Warm-Up Three rounds at 65-70% effort of: 400 Meter Run 100 Foot Suitcase Carry (each side) 60 second Plank Hold from Elbows 100 Foot Double Kettlebell Front Rack Carry 30 second Hang from Pull-Up Bar 10 Empty Barbell Good Mornings A. Four sets of: Deadlift x 6 reps @ 75% of [...]

Mobilize, then: A. One set of: Ring Swings (small) x 8 reps Followed by. . . Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Rowing Transition Lifters on Low Rings x 6-8 reps Interval 2 – Supine Ring Swings x 6 reps Followed by. . . Option 1 (if you don’t [...]

Mobilize, then: Movement Primer Warm-Up Three rounds at 65-70% effort of: 12/10 Calorie Bike or Row 100 Foot Suitcase Carry each arm 20 Furniture Slider Lateral Lunges (10 per side) 5 Half Kneeling Single Arm Presses (Right) 3 Windmills (Right) 5 Half Kneeling Single Arm Presses (Left) 3 Windmills (Left) A. Every 2 minutes, for [...]

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 @ 70% Rest 2-3 minutes B. Every two minutes, for 12 minutes (6 sets): Power Clean + Hang Clean @ 65-75% C. 35-49: For [...]

Mobilize, then: Warm-Up Three rounds at increasing effort of: 10 Calorie Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 30 second Side Plank (each side) 10 Cossack Squats (feel free to use an empty barbell) 10 Empty Barbell Romanian Deadlifts 5 Box Jump Step-Downs (any box height) A. Three sets of: Deadlift x [...]

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 … Every minute, on the minute, for 15 minutes: Minute 1: Cast Swings x 5-6 reps Minute 2: Pop Swing x [...]

Mobilize, then: Warm-Up Three rounds at increasing effort of: 10/7 Calorie Bike or Row 100 Foot Pec Stick Walk or Pec-Activated Med-Ball Walk 100 Foot Sandbag or MedBall Carry (light) 5 Divebomber Push-Ups 10 Ring-Rows 15 Wall Ball Shots (weight is up to the athlete) A. Every 2 minutes, for 12 minutes (6 sets): Snatch [...]