Two sets of: Single-Arm KB Press x 5 reps per side Single-Arm KB Push Press x 5 reps per side Single-Arm KB Swings x 10 reps per side KB Windmill x 5 reps per side A. Every 2 minutes, for 20 minutes (10 sets): (Snatch High Pull + Snatch) x 1 rep *Sets 1-2 = [...]

Skill-Based Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 20/15 Calories of Assault Bike 10 Alternating Bodyweight Lunges 30 Seconds of Kipping/Butterfly Pull-Up Practice A. In 10 reps or less, build to today’s heavy… Front Squat x 1 rep B. Every 90 seconds, for 6 minutes (4 sets): Press in Clean [...]

Mobilize, then: Skill Based Movement Primer Every 3 minutes, for 9 minutes (3 sets): 20/15 Calories of Assault Bike or Echo Bike 5 Barbell Squats with a 2 second pass at the bottom 7 Down-Ups (burpee with no jump) A. Every two minutes, for 12 minutes (6 sets): Full + Quarter Front Squat x 2 [...]

Mobilize, then: Skill-Based Movement Primer Three sets for quality of: 30 seconds Double-Under Practice 15 V-Ups 12 Push Presses (65-135/45-95 lbs) 10 Pull-Ups (fast and efficient) Rest 2 minutes A. For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this [...]

Mobilize, then: A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 Built over the course of the 3 sets. Followed by…. Every 2 minutes, for 6 minutes (3 sets): (Snatch Push Press + 2 Overhead Squats) x 1 rep Build over the course of the 5 [...]

Mobilize, then: Skill-Based Movement Primer Every 3 minutes, for 9 minutes (3 sets) for times: 10 Calorie Row 4 Burpee Deadlifts (weight up to the athlete) 8 Dumbbell Front Rack Squats (weight up to the athlete) A. Every 2 minutes, for 12 minutes (6 sets): Tempo Front Squat x 1 rep @ 32X1 Build to [...]

Mobilize, then:   Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 300 Meters on Assault Runner or 400 meter Run 10 Power Snatches (65-105/45-75 lbs) 8 GHD Sit-Ups or Weighted Sit-Ups 6 Unbroken Pull-Ups (regular or chest-to-bar) A. Rope Climb Progressions – Every 30 seconds, for 5 minutes (10 sets) [...]

Mobilize, then:   Skill-Based Movement Primer Four sets for times of: Sprint Start Row and into … 60 Seconds of Rowing 3 x Large Ring Swings 12 Single Arm Dumbbell Overhead Squats (6 per arm) Rest 60 seconds   A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps [...]

Mobilize, then:   Two sets of: Single-Arm KB Press x 5 reps per side Single-Arm KB Push Press x 5 reps per side Single-Arm KB Swings x 10 reps per side KB Windmill x 5 reps per side A. Every 2 minutes, for 10 minutes (5 sets): Snatch Press from Receiving x 5 reps @ [...]

Mobilize, then:   Skill-Based Movement Primer Every 4 minutes, for 12 minutes (3 sets) for times: 20/15 Calories of Assault Bike Air Chair Swing Drill x 3 reps 10 Wall Ball Shots (make these heavier then you normally would and do them unbroken) A. Every 2 minutes, for 12 minutes (6 sets): Tempo Front Squat [...]