Mobilize, then: 15 Cals on assault bike, then: 15 banded monster walks 15 lateral walks (each way) 15 glute bridges (laying on ground) *band around knees* A.) 5x5 back squat at 70% B.) every 5 minutes for 20 (4 sets) 500 m row 12 dips (ring or bar) C.) 3x8 barbell good mornings (light, just [...]

Mobilize, then: 2 sets of; 15 banded kB swings 5 air chair swings on bar (mu progression) A.) EMOM 8 2-4 Bar MU B.) 12x1 deadlift at 75-80% (or heavier than last week) *rest :30 sec between C.) 10 EMOM (alt) 1) 8-12 T2B 2)6 line sled push 55/35old 25/10new

Mobilize, then: 2 sets of: 5 box jumps 10 push-ups 15 kB swings A.) Every :90 sec for 15 (alt movements) 1) 3 strict probated weighted pull-ups 2) 3-5 strict hspu (deficit) B.) 15 minute EMOM (alt) 1) 10/8 cal bike 2) 8 thrusters 115/75 3) 6 burpees over the bar Immediately followed by: 3 [...]

Mobilize, then: 2 sets of: 10 burpee broad jumps 12 T2B A.) Every 2 for 12 (6 sets) 1 clean (3 sec pause at knee)+ 1 clean & jerk *start at 70% and build B.) 12 EMOM (alt) 1) 40 double unders 2) 2 rope climbs C.) tabata plank 8 sets: :20 sec plank :10 [...]

Mobilize, then: 2 sets: :30 sec ring push-up plank hold 15 banded kB swings 10 air squats w/arms overhead A.) every 3 minutes for 15 (5 sets) 6 back squats @ 65% *we are starting a new back squat cycle today, the next two weeks will be the foundation* B.) “strongman Friday” 3 rounds of: [...]

Mobilize, then: 2 sets of: 500 m row 4 line plank walk A.) 10 EMOM (alt) 3-5 deficit strict hspu 5 box jumps 30/24 B.) 12x1 deadlift @75-80% Fast and squeeze glutes and hold at top for 2 seconds * rest :30 sec between C.) 3 rounds for time: 8 bar muscle ups 8 hang [...]

Mobilize, then: Crossover symmetry activation protocol Then 2 sets of: 15 kB swings 10 hollow rocks 5 box jumps Muscle up warmup: 5 cast swings (reset after each one) 5 pop swings (good tug back on rings when you stop your feet) 5 peek-a-boo swings A.) 8 EMOM 3 ring muscle ups *scale to 2 [...]

Mobilize, then: “Empty barbell clean warmup” 5 reps each of: RDL High hang clean pull/shrug Below knee clean pull shrug with turnover Front squat Push press Jerk A) 7 sets of: Clean pull + full clean + front squat + jerk B.) Granite Games qualifier workout For time: 20, 18, 16, 14, 12, 10, 8, [...]

Mobilize, then: 2 sets of: 10 band pass thru’s in squat 4 line bear crawl A.) 6 sets of: High hang snatch + overhead squat (drop bar) + full snatch (from floor) *start at 60% and build to heavy B.) 24 min EMOM (alt) 1) 250/200 m row 2) 15 wall balls 20/14 3) 10 [...]

Mobilize, then: 3 sets of: 10 T2B 5 box jumps 10 banded good mornings A.) 15 minute EMOM (alt) 1)3 weighted chin-ups (supine grip) 2)5-7 strict HSPU 3)10 ab wheel rollouts B.) E :30 sec for 7:30 (15 sets) 1 deadlift at 70% C.) 3 rounds for time: 10 burpee box jumps 24/20 10 hang [...]