Mobilize, then.... Wednesday..... Deadlift Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 1 rep @ 85% of 1-rm Conditioning: Every 5 minutes for 30 minutes complete (6 sets): 21/16 Calorie Ski-Erg or Row 14 Burpee Box Jump-Overs (24/20”) 7 Toes-to-Bar Thursday: Two sets of: Medicine Ball Hamstring Curls x 10 reps [...]

 Mobilize, then.... Warm-Up Flow Three rounds for breathing efficiency and movement quality: 400 Meter Run or 20/15 Calorie Assault Bike 20 Russian Kettlebell Swings* 10 Box Jumps 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 [...]

Mobilize, 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 Skill Development Every minute, for 5 minutes, complete: Snatch Balance [...]

Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walk (right) 30 Seconds Banded Lateral Walk (left) 30 Seconds Banded Monster Walk (forward) 30 Seconds Banded Monster Walk (backward) 30 Seconds Banded Good Mornings 30 Seconds Hollow Body Hold Front Squat Progressions Every 2:30, for 17:30 (7 sets): Front Squat x 2 reps with a [...]

Wednesday: Two sets of: Ring-Row Scap Hold x 20 seconds (hold at the top of the ring-row, focusing on shoulder blades being pinched back and midline engaged) Medicine Ball Hamstring Curls x 8-10 reps Plank with Forward Taps x 10 reps each arm Plank with Lateral Taps x 10 reps each arm Ring Muscle-Up Skills [...]

 Mobilize, then: Crossover Symmetry activation Warm-Up Flow For breathing efficiency and movement quality: 30 Russian Kettlebell Swings* 50 Overhead Squats (20/15 kg) 1000 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 [...]

Mobilize, then: Snatch Skills & Drills Every minute, for 5 minutes, complete: Press in Receiving Position x 1-2 reps Build over the course of the 5 minutes and then … Every minute, for 5 minutes, complete: Snatch Balance + Overhead Squat with a 2 second pause at the bottom (Use this as an opportunity to [...]

Mobilize, then: A) EMOM 10 2-4 strict hspu B) 12 minutes to build to a heavy power clean C) For time: 25 Pull-Ups 30/25 Calorie Assault Bike 100 Double-Unders 30/25 Calorie Assault Bike 25 Pull-Ups D.) 3x15 ghd sit-ups

Wednesday: (Thursday below!)Mobilize, then: Deadlift Progressions Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 5 reps @ 75% of 1-rm Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans 35-54: Every 5 minutes, for 30 minutes, complete (6 sets): 20/15 Calorie Assault Bike or 200 Meter Run 12 Toes-to-Bar 10 Burpee [...]

Mobilize, then: Crossover Symmetry activation, then: Warm-Up Flow Two sets of: 40/30 Calorie Assault Bike Thrusters x 25 reps (empty barbell) Toes-to-Bar 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 your [...]