Mobilize, then: Warm-Up Flow Three rounds of: 3 Muscle Snatch (45/35 lbs) 4 Overhead Squat 5 Hang Power Snatch 6 Hang Squat Snatch 60 Seconds of Single-Unders Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only [...]

Mobilize, then: A. Back Squat Set 1 – 10 reps @ 60% of 1-RM Back Squat Set 2 – 8 reps @ 65% of 1-RM Back Squat Set 3 – 6 reps @ 70% of 1-RM Back Squat Set 4 – 4 reps @ 75% of 1-RM Back Squat Set 5 – 4 reps @ [...]

Mobilize, then: Warm-Up Flow 4 Minutes Nasal Breathing Only Assault Bike/Row Upper Body Band Warm-Up (15 reps each position) 4 Minutes Nasal Breathing Only Assault Bike/Row 25 Prone Plank Shoulder Taps Lunge Matrix 10 reps per side (Reverse Lunge, Lateral Lunge + Diagonal Lunge = 1 rep) A. Three sets of: Tempo Bench Press x [...]

Mobilize, then: Mobility & Activation 3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only Followed by… Three sets at easy pace: Single-Arm Hang from Bar x 10-15 seconds per side Alternating Single-Leg V-Ups x 10 reps 100 Meter Run A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 [...]

Mobilize, then: Warm-Up Flow Three rounds of: 400 Meter Run Burgener Warm-Up (2 reps of each movement) Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. A. Every 2 minutes, for 20 minutes [...]

Mobilize, then: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold Alternating Reverse Lunges *Station 2 – Banded Lateral Monster Walk *Station 3 – Banded Squats *Station 4 – Side Plank Hold Move through this with as little rest between movements as possible. It should take between [...]

Mobilize, then: A. Three sets of: Tempo Bench Press x 6 reps @ 21X1 (slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can) Rest 90 seconds Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1 Rest 90 seconds after [...]

Mobilize, then: 500 Meter Row @ easy pace 5 Deep Squat Progressions 300 Meter Row @ medium pace 10 Barbell Front Squats A. Three sets of: 3 Tempo Front Squats @ 5211 + 7-8 Front Squats (no tempo) Rest 2 minutes B. Every 2 minutes, for 16 minutes (8 sets): Power Clean x 2 reps [...]

Mobilize, then: Warm-Up Flow Three rounds of: 200 Meter Run 10 PVC Pipe Pass Thrus 10 PVC Pipe Press from behind the Neck 200 Meter Run 3 Muscle Snatch (45/35 lbs) 4 Overhead Squat 5 Hang Power Snatch Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, [...]

Mobilize, then: A. Take 10 minutes to practice ring muscle-ups. Please work through some of the drills below: Cast Swings Pop Swing Peekaboo Swings Low Ring Muscle-Up Transition Calves on Box Ring Muscle-Up Transition Feet on Box Ring Muscle-Up Transition If you have ring muscle-ups then please keep your volume under 30 reps. B. Deadlift [...]