Mobilize, then: 20 banded monster walks (forward/back) 20 banded lateral walks (both directions) 15 banded air squats (band at knees) 10 banded good mornings (band knees) :40 sec plank (hold it hard!) A. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 3 reps @ [...]

Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much ankle flexion as possible) Gymnastic Skills & Drills Every 30 seconds, for 2 minutes (2 sets) of: Interval 1 – [...]

mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 2 reps Snatch Balance x 4 reps Overhead Squats x 6 reps (hold 2 seconds at the bottom of the squat) A. Every 2 minutes, for 12 minutes (6 sets): Hang Power Snatch x 2 reps *Sets 1-3 = [...]

Mobilize, then: Row x 60 seconds @ relaxed pace Banded Air squats x 60 seconds Row x 60 seconds @ medium pace Alternating Reverse Lunges x 60 seconds Row x 60 seconds @ regular pace Alternating Lateral Lunge x 60 seconds A. Three sets of: Handstand Marching x 16-20 reps Rest 60 seconds (focus on [...]

Mobilize, then: 2 sets: 5 inchworms 10 cal bike 3 line bear crawl A. Every 2:30, for 15 minutes (6 sets): Front Squat *Sets 1-2 – 3 reps @ 70% *Sets 3-4 – 3 reps @ 75% *Sets 5-6 – 3 reps @ 80% Slightly higher percentage from last week. B. Every 8 minutes, for [...]

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) Gymnastic Skills & Drills Every 60 seconds, for 5 minutes, complete: Ring Support Hold x 5 seconds + Ring [...]

Mobilize, then: Mobility, Activation and Warm-Up Assault Bike x 2 minutes @ easy pace 2 Minutes Band Assisted Scarecrow Assault Bike x 2 minutes @ easy pace 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 [...]

Mobilize, then: A. Every 3 minutes, for 18 minutes (6 sets): Back Squat *Set 1 = 7 reps @ 65% *Set 2 = 3 reps @ 75% *Set 3 = 7 reps @ 70% *Set 4 = 3 reps @ 80% *Set 5 = 7 reps @ 75% *Set 6 = 3 reps @ 85% [...]

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 A. Complete as many reps as possible in 3 minutes of: Strict Muscle-Ups Rest 3 minutes, and then… Complete as many reps as possible in 3 minutes of: Strict Muscle-Ups If you [...]

Mobilize, then: 12 reps each (both directions) banded monster walks Banded lateral walks Banded squats A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Sets 1-2 – 4 reps @ 65% *Sets 3-4 – 3 reps @ 70% *Sets 5-6 – 2 reps @ 75% B. Every 10 minutes, for 30 minutes, complete [...]