Mobilize, then: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Squats *Station 3 – Side Plank Hold Move through this with as little rest between movements as possible. It should take between 6-8 minutes in [...]

Mobilize, then: Snatch Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 2 reps @ 2111 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Push Press + Overhead Squat x 2 reps (pause for 2 seconds in the bottom position of each overhead squat) Immediately followed by… [...]

Mobilize, then: Clean Complex Every 2 minutes, for 12 minutes, complete (6 sets): Clean Pull + Clean Build in weight over the course of the six sets Classic CrossFit Conditioning Complete as many rounds and reps as possible in 7 minutes of: 30 Double-Unders 15 Power Snatches 75/55 lbs Rest exactly 8 minutes, and when [...]

 Mobilize, then: Deadlift 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 101+% As many rounds and reps as possible in 30 minutes: 800 Meter Run 30 Push-Ups 20 Dumbbell Farmers Carry Alternating Reverse Lunge 10 Bent Over Dumbbell Rows [...]

Mobilize, then: Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Push-Press (empty barbell) 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. Strict Press Every 3 minute, for 15 [...]

Moblize, then: Two sets of: Right Single Arm Kettlebell Swings x 10 reps Right Single Arm Kettlebell Push Press x 10 reps Left Single Arm Kettlebell Swings x 10 reps Left Single Arm Kettlebell Push Press x 10 reps Goblet Squats x 10 reps Snatch Balance Every 2 minutes, for 10 minutes, complete: Snatch Balance [...]

 Mobilize, then: 15 Ring Rows (slow and controlled) 15 Push-Ups (slow and controlled) Strict Ring Muscle-Up Skill Development Banded Muscle-Up Transitions x 20-30 reps (use this as a way to have your shoulders feel the range of motion needed in a muscle-up) Six sets of: Strict Muscle-Ups x 1-2 reps OR Box Assisted Strict [...]

Mobilize, then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 25/20 Calories of Assualt Bike 500/400 Meter Row 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. Strict Press Every 2 [...]

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Skills Every minute, for 5 minutes, complete: Snatch Balance + Overhead Squat (Use this as an opportunity to [...]

Mobilize, then: Glute Warm-Up (Vandyke Protocol) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Straight Leg Iso Raise x 1 minute per side Forward Cross Lunge x 1 minute per side Cross Under Lunge x 1 minute per [...]