Mobilize, then: A. Every minute, on the minute, for 6 minute (3 sets) of: Interval 1 – Wall Facing Handstand Marching x 30 reps Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps followed by … Every 3 minutes, for 9 minutes, complete (3 sets): 40 Double-Unders 60 Seconds [...]

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. [...]

Mobilize, then: Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30-50 Double Unders or 30 seconds of Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you can do these unbroken then try adding a slight deficit If you don’t have Strict Handstand Push-Ups then complete the [...]

Mobilize, then: Transition Week: You guys are coming off a great cycle and hopefully many of you saw lots of improvements in not just your lifting but also your conditioning! We want you to take some time this week to reduce loading and intensity so you can be primed and ready for our next cycle [...]

Mobilize, then: 400 Meter EASY run and then … Plank with Forward Reach x 6-10 per arm Plank with Lateral Reach x 6-10 per arm Plank with Forward Taps x 6-10 per arm Plank with Lateral Taps x 6-10 per arm A. Every minute, on the minute, for 4 minutes (4 sets) of: Interval 1 [...]

Mobilize, then: A. If you have more than 5 or more unbroken ring muscle-ups then perform the following: Every minute, on the minute, for 12 minutes (3 sets) for max reps: Minute 1 – 15 seconds of Ring Muscle-Ups Minute 2 – 30 seconds of Ring Muscle-Ups Minute 3 – 45 seconds of Ring Muscle-Ups [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 18/13 Calories of Assault Bike 8-12 Toes-to-Bar (fast and efficient) 10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 lbs – 5 per arm) A. Every 2 minutes, for 20 minutes (10 sets) for times of: 200 Meter Run [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 250 Meter Row or 500 Meter Bike Erg 10-50′ Handstand Walk If you don’t have handstand walks then please do one of the following progressions: 10-20 Wall Facing Handstand Marching 10-20 Box Facing Handstand Marching for every 10′ 2 Wall Walks A. Every [...]

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 30-50 Double-Unders (or 30-50 seconds Double-Under Practice) 10 Toes-to-Bar (practice a long and short kip) 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you can do these unbroken then try adding a slight deficit If you don’t have Strict Handstand [...]