Mobilize, then: CS activation 5 inchworms with push-up A. Every minute, on the minute, for 10 minutes: Kipping Handstand Push-Ups x 3-6 reps B. Every 2 minutes, for 8 minutes, complete (4 sets): Single leg posted Romanian deadlift x 8 reps @ 3011 each leg Same progression as last week but please increase the weight [...]

Mobilize, then: A. Every 2 minutes, for 8 minutes, complete: Power Clean + Jerk followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk Please go by feel. You may build in weight over the course of the 8 sets but please let technique dictate load. followed by… Every 2 minutes, for 4 [...]

Mobilize, then: Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) and then … One set [...]

Mobilize, then: Three sets of: 5 Barbell Deadlifts 5 Power Cleans 5 Shoulder to Overhead Rest as needed A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% of 1-RM *Set 2 – 4 reps @ 75% of 1-RM *Set 3 – 2 reps @ 80% of [...]

Mobilize, then: CS activation Four sets of: Handstand Walk x 10 meters (or practice free standing handstands) Rest 30-60 seconds A. Every 2 minutes, for 8 minutes, complete (4 sets): Single Leg Posted Romanian Deadlift x 8 reps @ 3011 each leg B. Every 10 miutes, for 30 minutes, complete: Run 800 Meters Alternating DB [...]

Mobilize, then: CS activation, then: 20 banded monster walks (foreword and back) 20 banded lateral walks (both directions) 10 banded jump squats A. Every 2 minutes, for 20 minutes, complete: Clean Pull + Hang Clean + Jerk Build in weight over the course of the 10 sets. We suggest starting around 65% of 1-RM. B. [...]

Make-up day for Labor Day closing! Mobilize, then: 2 sets of: 10 band pull a parts :30 sec side plank (each) 5 squat jumps 10 snatch grip rdl’s (empty barbell) 10 ohs (empty barbell) A. Every minute, on the minute, for 7 minutes (7 sets): Slow pull snatch *Set 1 = 1 rep @ 75% [...]

Mobilize, then: Two sets of: 30 seconds of Banded Pallof Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Monster walk (Left) 30 seconds of Banded Monster Walk (Right) 30 seconds of Donkey kick to box 30 seconds of KB Swings (to eye level) A. EMOM 6 minutes (2 sets) of: [...]

Mobilize, then: A. Every 2 minutes, for 8 minutes, complete: Clean from 2″ below the knee + Jerk @ 70-73% followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk @ 75-78% followed by… Every 2 minutes, for 4 minutes, complete: Clean pulls x 2 reps @ 90-95% Same complex as last week [...]

Mobilize, then: Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Barbell Warm-Up One set of, [...]