Mobilize, then: 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. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps [...]

Mobilize, then: 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 A. Every 2 minutes, for 20 minutes (10 [...]

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. In 15 minutes build to today’s 3-RM… Pause Front Squat @ 33X1 Same tempo as last [...]

Mobilize, then: Every 30 seconds, for 2 minutes (2 sets) of: Interval 1 – Full Support Hold on Rings x 20 seconds Interval 2 – Catch Position Hold on Rings x 10 seconds Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Ring-Rows x 10-12 reps [...]

Mobilize, then: Two Sets: 10 Calorie Assault Bike @ medium pace 10 Bird Dogs 10 Dead Bugs 3-5 Dragon Flags A. Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-5 – 3 reps @ 80% Rest as needed B. Gymnastic [...]

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. Every minute, on the minute, for 10 minutes (10 sets): Clean & Jerk *Sets 1-5 = 1 rep @ [...]

Mobilize, then: Implementing nasal breathing, perform:* Assault Bike x 2 minutes Over/Under Barbell x 5 reps in each direction Assault Bike x 90 seconds Barbell Front Squat x 10 reps Assault Bike x 60 seconds Barbell Sotts Press x 5 reps A. In 15 minutes build to today’s 2-RM… Pause Front Squat @ 33X1 Please [...]

Mobilize, then: and then … CrossOver Symmetry CrossOver Symmetry Rows x 10 reps (medium to heavy band) CrossOver Symmetry Reverse Flys x 10 reps (light band) CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band) CrossOver Symmetry Victory x 10 reps (light band) CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy [...]

Mobilize, then: Gymnastic Skills Warm-Up Two-Three sets, not for time, of: 30-60 Seconds Practice on Double-Unders 20 Freestanding Handstand Marches* 5 Large Ring Swings 5 Strict Pull-Ups *It doesn’t matter if you have mastered this skill or not, we are just looking for practice and volume accumulation to get comfortable in this position. A. Deadlift [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Hang Clean + 1 Jerk Start at 50% of your 1-RM and build to today’s heavy. B. 35-49: Three sets for times of: 400 Meter Run or 500 Meter Row 30 Thrusters (75/55 lbs) 20 Toes-to-Bar 10 Burpee Box Jump-Overs (24″/20″) Rest 3 [...]