Mobilize, then: Warm-Up Flow Not for time but for breathing efficiency and movement quality: 500 meter row Followed by. . . Two rounds of: 50 Double Unders or Single-Unders 20 Alternating Dumbbell Snatches (50/35lb.) Followed by. . . 500 Meter Row Breathe exclusively through your nose throughout this entire portion. If you find that your [...]

Mobilize, then: 500 Meter Row @ easy pace Two sets of: Deep Squat Progressions x 5 reps Banded Lateral Walk x 20 steps A. Take 10 minutes to build to 85% of your Front Squat and then … Every 3 minutes, for 15 minutes, complete: Front Squat x 2 reps @ 85-90% B. Every 2 [...]

Mobilize, then: Warm-Up Flow Two sets of: 500 Meter Row Unweighted Overhead Squats x 15 reps* Single-Unders x 50-60 reps *This may be a barbell, PVC pipe or band, just no weight! Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your [...]

Mobilize, then: B. Every 3 minutes, for 15 minutes, complete: Back Squat x 3 reps @ 83-85% C. For time: Row 1,000 meters then, 5 rounds of: 20 Pull-Ups 7 Push Jerks (135/85 lb.)

Mobilize, then: One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Two sets of: Speed Swing x 8-10 reps followed by . . . Two sets of: Peek-A-Boo Swings x 5-6 reps followed by . . . Fifteen sets of: Muscle-Ups x 1 rep with perfect mechanics 15 Seconds [...]

 Mobilize, then: A. Five sets of: Front Squat x 3 reps @ 85% Rest 2-3 minutes B. *SIMILAR TO LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps @ 2111 Build over the course of [...]

Mobilize, then: Warm-Up Flow Three sets of: Assault Bike x 20/15 calories Paloff Press x 30 seconds per side Bear Crawl x 25′ 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. [...]

 Mobilize, then: Accumulate 90 seconds in a band assisted squat followed by … Plank with Forward Reach x 10 reps per side Plank with Lateral Reach x 10 reps per side A. Three sets of: Handstand Kick up to Wall x 10 reps Three sets of: Wall Hanstand Thigh Taps x 16-20 reps (Scaling: [...]

Wednesday: Warm-Up Flow Two sets of: 500 Meter Row 10 Box Step-Ups (24/20″) 50 Double Unders or Single Unders 5-7 Kipping Handstand Push-Ups Rest 60 seconds Breathe exclusively through your nose throughout this entire portion including the 90 second rest. If you find that your mouth drops open, you’re going too hard. Slow your pace [...]

 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. Four sets of: Front Squat x 5 reps @ 80% Rest 2-3 minutes B. Every 2 [...]