Mobilize, then: 2 sets: 10 bird dogs (each) 10 push-ups 10 single leg glute bridges (each) A.) EMOM 6 3 push press @ 75-80% B) 3x10 deadlift w/pause @ 62-65% *2-3 sec pause at knee (heavier than last week) C. Every 10 min for 40 min 500 m row 400 m run (can sub 22/17 [...]

Mobilize, then: 2 sets of: 5 snatch grip btn presses empty bar 5 over head squats empty bar 5 box jumps A.) every 2 for 12 3 position snatch (hip/knee/floor) 1-2@70% 3-4@75% 5-6@75%+ B.) Every 90 sec for 18 minutes (4 sets) 1 – Diagonal Walking Lunges x 16-20 reps (hold DB/KB in a farmers [...]

Mobilize, then: 5 inch worms :45 sec plank 10 kb front squats 10 band pull a parts A.) 5x5 front squat (% is from last weeks 5RM) 1-2 @85% 3-5 @90% Rest 2 min between B.)every 2 for 12 Mid-thigh clean @70-75% from blocks if possible C. 21-15-9 Cal row Burpee over rower C2B pull-ups [...]

Mobilize, then: Crossover Symmetry activation protocol 20 banded monster walks 20 banded lateral walks 20 banded air squats A. 3x10 back squat @ 60% B.) Every :90sec for 15 (5 sets alternating) 1) 15/12 cal row 2) 5-10 strict hspu *if you don’t have strict hspu, do 3 negatives @3-5 sec descent C.) 3 sets: [...]

Mobilize, then: :30 sec side plank (each) 10 box jumps :30 sec hang (pull-up bar) A) 3 sets of: Rope climb mount x 2 * jump up, pull feet up and latch, then return to floor, focus on efficiency and technique EMOM 6 1 rope climb 2 sets of: 10 toes to rope B.) 3 [...]

Mobilize, then: 2 sets: 15 cal row 10 pass thrus in ohs (band or pvc) 5 behind the neck presses in ohs A.) every 2 for 12 3 position snatch *hip/kneecap/floor Start @60% and build to 75% B. EMOM 12 1) 12 Cossack squats (kb in goblet pos) 2) 6 single arm standing dumbell presses [...]

Mobilize, then: 20 cal assault bike 5 inch worms 20 kb swings A.) take 15 minutes to find: 5rm front squat B.) every 2 for 12 2 cleans @65-75% from mid-thigh (can use blocks) C.) 15 amrap 12 ground to overhead w/db’s 50’s/35’s 12 front rack lunges w/db’s 50’s/30’s 12 T2B 60 double unders

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 banded good mornings 10 med ball hamstring curls 10 band pull-a-parts (front 1st set,then overhead 2nd set) A.) every :90 sec for 18 min (3 sets each) 1) 8 snatch grip RDL’s 2) 6-8 seated db z-press 3) 6-8 supinated strict pull ups 4) [...]

Mobilize, then: Crossover symmetry activation protocol Banded dead bug for :90sec (band around knees) Banded clamshell :45 sec each side Banded Straight leg raise :45 sec each side (lying on side) Banded Fire hydrant :45 sec each side A.) 24 partner Amrap 400 m run 20 power cleans 135/95 20 T2B * both partners run [...]

Mobilize, then: 400 m run 5 inch worms 1:00 min in bottom of squat 15 push-ups 10 pull-ups A) 5 sets of: 40 Russian kB swings 55/35 :rest 60 sec 30 hollow rocks Rest :30 sec B) 5 sets of: 8 line sandbag carry (bear hug) 150/100 :rest :30 sec 8 line sled push/pull (4 [...]