Mobilize, then: Assault Bike x 60 seconds Over/Under Drill x 60 seconds (left side) Assault Bike x 60 seconds Over/Under Drill x 60 seconds (right side) Assault Bike x 30 seconds Over/Under Drill x 30 seconds (left side) Assault Bike x 30 seconds Over/Under Drill x 30 seconds (right side) A. Every 90 seconds, for [...]

Mobilize, then: Warm-Up Flow Three rounds of: 20 Calorie Assault Bike/Ski Erg 15 Barbell Overhead Squats 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. This is a similar sequence tto last [...]

Mobilize, then: A. Five sets of: Unsupported Seated Shoulder Press x 5 reps @ 2111 (sit on a bench without back support, and overhead press as much as you can for 5 reps) Rest 2-3 minutes B. Barbell Warm-Up/Prep 5 Clean Grip Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Power Cleans 5 Hang [...]

Mobilize, then: A) 3 sets: 2-3 air chair swings EMOM 10 2-4 bar muscle ups Five sets for times of: 20/15 Calorie Ski Erg or Row Sprint Rest 30 seconds 20/15 Calorie Bike Erg or Assault Bike Sprint Rest 30 seconds 20/15 Calorie Row Sprint or Rest 30 seconds 20/15 Calorie Assault Runner or 200 [...]

Mobilize, then: Banded glute activation A. Every 90 seconds, for 18 minutes (12 sets): Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM If you aren’t able to set up for dead stop front squat then substitute with pause front squats (2 second pause at the bottom of the squat). B. [...]

Mobilize, then: A. Three rounds of: 400 Meter Run/500 Meter Row 10 Barbell Muscle Snatch 10 Barbell Overhead Squats 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. B. Two sets of: 45/33 [...]

Mobilize, then: A.) 5x3 weighted strict pull-ups B. Back Squat: * Set 1 – 5 reps @ 55% * Set 2 – 3 reps @ 65% * Set 3 – 1 rep @ 75% * Set 4 – 1 rep @ 85% * Set 5 – 1 rep @ 90% * Set 6 – 1 [...]

Mobilize, then: 3 sets: not for time 3 line bear crawl (controller, butt down) 15 kB swings :20 side plank each side A) emom 8 2-5 strict hspu B) for time: 30 cal ski erg 25 wall-balls 20 kB swings (Russian) 70/55 15 push-ups 10 deadlifts 225/155 5 rope climbs 10 deadlifts 15 pushups 20 [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walks (right) 30 Seconds Banded Lateral Walks (left) 30 Seconds Banded Monster Walks (forward) 30 Seconds Banded Monster Walks (backward) 30 Second Banded Squats 30 Seconds Inchworm Walk A. Take 12-15 minutes to build up to a heavy Dead Stop Front Squat. B. Every 2 minutes, [...]

Mobilize, then: Warm-Up Flow Three sets of: Assault Bike x 20/15 calories Barbell Overhead Squats x 10 reps Barbell Overhead Alternating Reverse Lunges x 10 reps 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 [...]