Mobilize, then: Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with nasal breathing only A. Three sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian [...]

Mobilize, then: 10 Lateral Resisted Bird Dogs (per side) Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.) A. In the least amount [...]

Mobilize, then: A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. Against a 5-minute running clock: 50/35 Calories of Assault Bike Max Reps [...]

Mobilize, then: Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with nasal breathing only A. “The Eagle” Eight rounds for max load of: 8 Kettlebell Front Squats 20-Meter Kettlebell Farmer’s Carry [...]

Mobilize, then: Take 10 minutes to build to an 80% clean and jerk Wod 12.3-4 For time (15:00 min cap) 15 front squats 30 t2b 15 thrusters *rest 1 minute* 15 front squats 30 C2b 15 thrusters *rest 1 minute 15 front squats 30 bar MU 15 thrusters 95/65 At 15:00 min mark: 7 minutes [...]

Mobilize, then: Every 30 seconds, for 2 minutes (4 sets) of: Candle Roll to Pistol Squat x 4-6 reps (alternate legs) *Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on. [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Four sets of: 3-Position Clean + 1 Jerk @ 75-80% (high hang, mid-thigh, below the knee) Rest as needed [...]

Mobilize, then: A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set 3 – 2 reps @ 75% *Set 4 – 1 rep @ 80% *Set 5 – 1 rep @ 85% [...]

Mobilize, then: One set of: Bear Crawl with Wrist Stretch x 30 seconds Leg Reach x 30 seconds Dead Hang from Rings x 15 seconds and finish with … Two sets of: Medicine Ball Hamstring Curls x 10 reps Russian Step Ups x 30 seconds per side Sumo Stance Kettlebell Deadlift x 15 reps A. [...]

Mobilize, then: A. Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk(Right) 30 seconds of Donkey Kicks 30 seconds of Jumping Lunges or Mountain Climbers B. Every two minutes, for 20 minutes [...]