Mobilize, then: 2 sets: :30 sec side plank (each side) 20 mountain climbers 10 box jumps 5 strict pull-ups A.) 3 sets: 30/23 cal bike 12 C2B pull-ups 60 double unders 15 hip extensions on ghd * rest 2 minutes between sets B.) 3 sets: :60 sec plank 10 bicep curls (any style) 15 hollow [...]
Mobilize, then: 20 small arm circles (both directions) 20 large arm circles (both directions) 5 inchworms with push-up 500 m row 20 walking lunges A.) Emom 10 1-4 strict hspu (at deficit if possible) B.) 4x8 (each leg) Bulgarian split lunge w/db’s C.) 3 sets: not for time 10 line sandbag carry (bear hug) 150/100 [...]
Mobilize, then: CS activation protocol Then, 2 sets of: W/empty barbell x 5 reps each Rdl High hang hip shrug Hang pull Clean from below knee A.) EMOM 10 2 power cleans first 5 min 1 power clean last five minutes * start at 60% and build B.) 3 sets for time: 400 m run [...]
Mobilize, then: 20 banded monster walks 20 banded lateral walks (each direction) 5 inch worms 10 kick to handstands (against wall) 10 slow pushups 10 box jumps A.) every 2 for 10 Front squat x 3 1)@70% 2)@75% 3)@77.5% 4)@80% 5@82.5% B.) 4 sets: 25/20 cal row or bike 15 ghd sit-ups (or abmat sit-ups) [...]
Mobilize, then: 2 sets of: 10 cal assault bike 10 good mornings (unweighted) 10 pushups 10 ring rows A.) 10 emom 1 power clean (start at 60% and build) 3x3 clean pull @ 115% of heaviest power clean B.) for time: 4 line sled push 80/55 old 45/25 new 8 pushups 8 line sled push [...]
Mobilize, then: 2 sets: 8 seated dB press (light) 5 inch worms 15 hollow rocks 10 air squats A. 4x3 hspu negatives (5 second descent) * use deficit if able B.) 21 minute emom (alt) 1) 225/175 m row 2) 12 step back lunges with dumbbells (35/20) 3) 10 t2b C.) 3 sets: 5-8 ring [...]
Mobilize, then: 2 sets: 5 inch worms 10 banded pass thrus 15 kB front squats (light) A.) 3x3 narrow grip overhead squats Every :90 sec for 12 min 1 snatch pull + 1 snatch (try to build to 80%) B.) 3x20 steps of death march * heavier than last time C.) “Annie” 50-40-30-20-10 Double under [...]
Mobilize, then: 2 sets of: 5 strict pull-ups 10 box jumps :45 sec plank A.) every 2 for 10 5 front squats @65-70% (no pause) B.) 20 min amrap 20/15 cal bike 5 bar MU 400 m run 10 hang clean and jerk w/db’s 50’s/35’s C.) 2 sets: 15 slow pushups 8-10 barbell good mornings [...]
Mobilize, then: CS activation protocol 2 sets of: 10 hip extensions on ghd :30 sec side plank 10 dumbbell thrusters (light) A.) 5x3 push press *start at 60% and build B.) for time: 4 thrusters 135/95 1 rope climb 8 thrusters 135/95 2 rope climbs 12 thrusters 135/95 3 rope climbs C.) 4 sets each [...]
Mobilize, then: 2 sets: 10 cal bike 10 palm up band pull-a-parts 10 t2b 10 lateral lunges A.) 4x8 (each leg) Bulgarian split lunges w/Deb’s(back foot on box) *choose appropriate weight B.) 3 sets for total time: 25/20 cal row 20 wall-balls 20/14 15 pull-ups 100 dubs *rest 2:30 between sets C.) 3x10 (alt) Tricep [...]