Mobilize, then: 2 sets of: 15 banded monster walks 15 banded lateral walks (both directions) 15 kB swings 35/25 :40 sec plank A.) 4x3 front squat (start at 75% and build) Then.... 1 x 10 front squats @ 85% of heaviest triple today B.) 2 sets for time: 35/25 cal assault bike 12 push press [...]
Mobilize, then: 30/25 Cals on assault bike Crossover Symmetry activation A.) EMOM 10 2 ring mu *scale to 2 strict pull-ups + 2 jumping mu x 8 sets (don’t worry about the EMOM) B) 10 minutes (firm) to build to: Daily max of Power Clean C.) 20 amrap 500/400 m row 30 push-ups 20 pull-ups [...]
Mobilize, then.... 2 sets of: 20 cal row 15 T2B 10 air squats A.) every 2 for 12 3 front squats @ 75-80% (2 second pause on 1st rep only) B.) EMOM 15 (alt) 1) 5 strict pull-ups 2) 5 strict HSPU 3) 10 abwheel rollouts (can sub 15 hollow rocks) C.) 1,000 m row [...]
Mobilize, then.... 2 sets of: 5 inchworms 5 burpees 5 box jumps 5 strict pull-ups It’s 2-WOD Tuesday!! 1) 3 rounds for time: 15 deadlifts 245/165 15 dips (ring or bar) Rest 5-7 minutes, then.... 2) Jeryn’s 20th b-day wod! For time: 20 slamballs 30/20 20 wall-balls 20/14 20 pull-ups 20 box jumps 24/20 20 [...]
Mobilize, then.... 2 sets of: :30 side plank (each side) 10 single leg hip bridges (each leg) 10 scap pull-ups (slow/good squeeze at top) A.) E 2 for 12 (6 sets) 2 Power cleans + 2 front squats + 1 jerk * build to heavy* B.) 3 sets of: 15/12 cal bike 10 T2B 10 [...]
Mobilize, then: A.) strict press- build to 1rm then: 3x4 @ 70% of above max B.) 3x16 lunges w/barbell in front rack * can be walking or step back, go heavy and challenge yourself C.) 4x 1,000 m row 2:30 min rest between * goal is to be consistent with all 4 efforts, so roughly [...]
Mobilize, then: Bar muscle up density test: :90 sec of bar MU 1 min rest :60 sec of bar MU 1 min rest :30 sec of bar MU A.) 15 min Build to a perfect form 1rm deadlift B.) 3 rounds for time: 400 m run 12 T2B 8 split jumps alternating (4 per leg) [...]
Mobilize, then... 2 sets of: 5 inchworms 10 t2b 15 cal bike A.) 15 min to build to a 1rm front squat B.) 5x3 weighted pull-ups (strict) C.) death by wall-climbs! EMOM 1 wall climb first min 2 wall climb 2nd min 3 wall climb 3rd min And so on until you cannot complete the [...]
Mobilize, then: 2 sets of: 10 glute bridges 5 kick to handstand (freestanding) 5 straight leg raises (hanging from bar, slow/controlled) A.) every 2 for 12 1 power clean + 1 squat clean + 1 jerk B.) 3x3 clean pulls @ 105% of max clean C.) E 5 min for 20 min 20/15 cal row [...]
Mobilize, then: 3 sets of: 5 kick to handstands 5 box jumps 10 kB swings A.) 4x16 steps (8 each) front rack walking lunges with dumbbells B.) 4 sets of: 15/12 cal assault bike 15 Russian kB swings 70/55 10 hspu * rest 90 sec between sets