Mobilize, then: Crossover Symmetry Activation A. Barbell Warm-Up/Prep 5 Snatch Grip Deadlifts 5 Muscle Snatches 5 Overhead Squats 5 Hang Power Snatches 5 Hang Squat Snatches 5 Power Snatches (unweighted barbell) Every 2 minutes, for 12 minutes, complete: Snatch Pull + Power Snatch + Snatch @ 65-75% of 1-RM Snatch B. For time: 40 Alternating [...]

Mobilize, then: A. One set of: Kipping Swings on Bar x 20 reps followed by … Three sets of: Target Reach Swing x 5-6 reps Air Chair Swing Drill x 5-6 reps followed by … 35-54: Every minute, on the minute, for 6 minutes: 1-4 Bar Muscle-Ups *If you do not have Bar Muscle-Ups then [...]

Mobilize, then: A. Every 2 minutes, for 14 minutes (7 sets) of: Dead Stop Front Squat x 2 reps @ 83-85% of 1-RM Dead Stop Front Squat B. Two sets of: 45/33 lbs Tall Clean + Front Squat + Jerk x 5 reps Followed by … Every 2 minutes, for 16 minutes (8 sets): Power [...]

Mobilize, then: Warm-Up Flow Three rounds of: 10 Calorie Assault Bike/Ski Erg 200 Meter Run 10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible) 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 [...]

Mobilize, then: A. Every 2 minutes, for 14 minutes, complete: Strict Press x 5 reps Set 1: 50% Set 2: 60% Set 3: 70% Set 4-6: 80-90% x 3 reps Set 7: 55-65% x 10 reps B. Barbell Warm-Up/Prep: 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Hang [...]

Mobilize, then: A. Option 1 – Please complete at 70-75% perceived effort: 1 Ring Muscle-Up (Or bar mu, or c2b) 3 GHD Sit-Ups 2 Ring Muscle-Ups 6 GHD Sit-Ups 3 Ring Muscle-Ups 9 GHD Sit-Ups 4 Ring Muscle-Ups 12 GHD Sit-Ups 5 Ring Muscle-Ups 15 GHD Sit-Ups 4 Ring Muscle-Ups 12 GHD Sit-Ups 3 Ring [...]

Mobilize, then: Two sets of: 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Seconds Lateral Banded Walk (right) 30 Seconds Lateral Banded Walk (left) 30 Seconds Band Resisted Walking Plank (right) 30 Seconds Band Resisted Walking Plank (left) (Place a band on the rig close to the floor. Loop the [...]

Warm-Up Flow Three rounds of: 10 Calorie Assault Bike/Ski Erg 200 Meter Run 10 Narrow Grip Barbell Overhead Squats (bring your hands in as narrow as possible) 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: CrossOver Symmetry activation, then: A. Every 2 minutes, for 10 minutes, complete: Unsupported Seated Shoulder Press x 3 reps @ 2111 (sit on a bench without back support, and overhead press as much as you can for 3 reps) Rest 2-3 minutes B. Back Squat * Set 1 – 5 reps @ 80% [...]

Mobilize, then: Warm-Up Flow Complete at 70-75% perceived exertion: 500 Meter Row 10 Scap Ring Pull-Ups 30 Second Plank Hold (right) 30 Second Plank Hold (left) 10 Ring Rows 60 Second Deep Squat Progression (slow and controlled) 15 Large Ring Swings 60 Second Roll to Candlestick Pistol (alternate legs) 10 Ring Muscle-Up Reverse Pull-Ups Breathe [...]