Mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 3 reps Snatch Balance x 6 reps Overhead Squats x 9 reps (hold 2 seconds at the bottom of the squat) A) Every 2 minutes, for 10 minutes (5 sets): Power Snatch x 2 reps @ 65-70% “Back Squat [...]

Mobilize, then: 3 sets: 5 box jumps 5 inch worms 10 reverse snow angels 10 v-ups A) spend 10 minutes building to heavy ish OHS B.) 3 rounds for time: 500 m row 12 OHS 115/75 15 GHD sit-ups C.) 3 sets: alternating between Bulgarian split lunges x 6 each leg Ring dips x 8-12

Below are two options of a strength and wod, for both Wednesday/Thursday. If only coming one of those days, pick what you would like to do: Mobilize, then: 20 cal row 10 good mornings 10 pushups :30 sec side plank (each) Option A (Wednesday if training both days) 1) 5x3 clean pull (heavy with good [...]

Mobilize, then: Two sets of: Plank with Forward Reach x 10 reps per arm Plank with Lateral Reach x 10 reps per arm Prone Plank Hold x 30 seconds Ring-Rows x 10 reps (slow and controlled) Gymnastics Every minute, on the minute, for 3 minutes (3 sets) of: Wall-Facing Split Handstand Hold x 30-45 seconds [...]

Mobilize, then: Assault Bike x 2:00 minutes 30 seconds Banded Monster Walks (forward) 30 seconds Banded Monster Walks (backward) 30 seconds Banded Lateral Walks (left) 30 seconds Banded Lateral Walks (right) and then … Every 60 seconds, for 5 minutes (5 sets): Double Kettlebell Overhead Squat x 3 reps (If mobility prevents you from doing [...]

Mobilize, then: Assault Bike x 15 calories 10 Air Squats @ 3311 10 Scap Pull-Ups 10 Wall Facing Handstand Marches Gymnastic Skills & Drills Two sets of: Kipping Swings on Pull-Up Bar x 10 reps and then … A. Every 15 seconds, for 2 minutes, complete: Target Reach Swing x 1 rep followed by … [...]

Mobilize, then: Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Holds x 60 seconds per side Fire Hydrant Iso Hold x 60 seconds per side and then … Banded Monster Walks x 20 steps (forward/backward) Banded Lateral Walks x 20 steps (right A. In 15 minutes, establish a 2-Rep Max Front Squat 20 [...]

Mobilize, then: Scap Pull-Ups x 5 reps Scap Push-Ups x 5 reps Strict Pull-Ups x 5-7 reps Push-Ups x 5-7 reps @ 2121 and finish with … A. Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Nose to wall hs holdx 30 seconds Interval 2 – Back-To-Wall Split Handstand [...]

Mobilize, then: 20 cal row 10 pass thrus w/pvc 10 behind the neck snatch grip push press empty barbell 10 good mornings empty barbell A. Every 2 minutes, for 12 minutes (6 sets): Hang Power Snatch x 2 reps *Sets 1-3 = @ 75% of 1-RM Power Snatch *Sets 4-6 = @ 80% of 1-RM [...]

 Mobilize, then: Crossover Symmetry activation Tabata Warm-Up Four sets of: 20 Seconds of V-Ups 10 Seconds of Rest 20 Seconds of Plank Walks 10 Seconds of Rest A.) Three sets of: Nose to Wall Handstand Hold x 45-60 seconds Rest 45 seconds and then … Every 2 minutes, for 10 minutes (5 sets): Kipping [...]