Mobilize, then: Two sets of: Assault Bike x 2 minutes @ 50 RPM Med Ball Hamstring Curls x 15 reps Push-Ups x 15 reps Empty Barbell Primer Three sets: 5 reps of each, three times through the complex with barbell Clean-Grip RDL Clean Pull from Below Knee Hang Power Clean Clean from Below Knee Followed [...]

Mobilize, then: Mobility & Activation Band Assisted Tricep Stretch x 30 seconds per side Overhead Barbell Underarm Stretch x 30 seconds per side followed by … Two sets of: Run 200 Meters Over/Under Hip Drill x 5 reps Run 200 Meters PVC Pipe Jump and Land Jerk Drill x 5 reps (enjoy this old school [...]

Mobilize, then: Two sets of: Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30 seconds left Banded Squats x 30 seconds Warm-Up Flow Three rounds at increasing intensity of: 30 Seconds of Double-Unders 2 Rope Climbs 4 Wall Walks A. Every 2 minutes, for 6 minutes (3 sets): [...]

Mobilize, then: A. Every minute, on the minute, for 5 minutes: Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every 2 [...]

Mobilize, then: Complete the following kettlebell complex: Single Arm Kettlebell Swing x 10 reps Bottoms Up Kettlebell Walk x 50′ Kettlebell Windmill x 5 reps Alternate Sides A. Take 10 minutes to build to a Hang Squat Clean that is around 75-80% of your 1-RM Squat Clean. B. For time: 50 Burpee Box Jump Overs [...]

Mobilize, then: Crossover Symmetry activation protocol and finish with … Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck) A. Every minute, on the minute, for 12 minutes: Minute 1 – 45 Seconds Calories of Assault Bike Minute 2 – 30 Seconds of gymnastic option [...]

Mobilize, then: Warm-Up Flow Four rounds at increasing intensity of: 10 Alternating Dumbell Snatch (25-35 lbs/15-25 lbs) 2 Wall Walks 300 Meter Row A. Every minute, on the minute, for 6 minutes: Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat If mobility prevents you from doing this then please [...]

Mobilize, then: Two sets of: 200 Meter Run 60′ Waiters Carry + Farmers Carry 250 Meter Row 60′ Waiters Carry + Farmers Carry 5 Deep Squat Progressions A. Every 90 seconds, for 9 minutes (6 sets): 2 Snatch Presses from Receiving + 2 Drop Snatches Build over the course of the 6 sets, but understand [...]

Mobilize, then: Leg Swings x 20 reps each direction Butterfly Stretch x 60 seconds Floor Slides x 10 reps (hold 2-5 lbs plate in each hand if you have limited mobility) Alternating Perfect Stretch x 8 reps A. 9 Clusters (135/95 lbs) 7 Clusters (155/115 lbs) 5 Clusters (185/135 lbs) 3 Clusters (205/145 lbs) 1 [...]

Mobilize, then: Two sets of: Wall Facing Squats x 10-15 reps Plank Forward Taps x 10 reps (right) Plank Lateral Taps x 10 reps (right) Plank Forward Taps x 10 reps (left) Plank Forward Taps x 10 reps (right) A. Every minute, on the minute, for 10 minutes: Minute 1 – 10-12/8-10 Calorie Row Minute [...]