A. Every minute, on the minute, for 9 minutes (9 sets): Deadlift x 1 rep @ 80% *Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes B. As Many Rounds and Reps as Possible in 45 minutes: Row x 500 [...]

Two sets of: Unilateral Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Lateral Lunge x 10 reps each side A. Front Squat *Set 1. x 4 reps @ 75-80% *Set 2. x 3 reps @ 80-85% *Set 3. x 2 reps @ 85-90% *Set 4. x [...]

A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Tall Snatch x 2 reps followed by . . . Every 2 minutes, for 10 minutes (5 [...]

Dynamic Mobility & Activation Two sets of 15 meters forward, then 15 meters backwards of each of the following: The Crab Rest 60 seconds The Crab with Push-Ups Rest 60 seconds The Rabbit Rest 60 seconds The Panther Rest 60 seconds The Cricket Rest 60 seconds A. Two sets of: Handstand Push-Up Negative x 5 [...]

Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up Two sets of: Hollow Body Swings x 10 reps Single Arm Circles x 10 forward/backward Ring-Rows x 10 reps A. One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . [...]

Two sets of: Row 300 Meters Banded Lateral Walks x 20 steps each direction Banded Monster Walks x 20 steps each direction Banded Air Squats x 5 reps @ 3211 A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat x 2 reps (no tempo) B. Every 2 minutes, for 12 minutes (6 [...]

Dynamic Mobility & Activation Burgener Warm-Up A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 2 reps followed by . . . Every 2 minutes, for 6 minutes (3 sets): Snatch Balance x 1 rep + 1 Overhead Squat followed by . . [...]

Two sets of: Run 400 Meters @ 50% pace 10 Shoulder Circles in each direction 10 Scap Push-Ups 10 Push-Ups A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Push-Up x 5 reps @ 30X1 Interval 2 – Single Arm Hand Plank x 20 seconds (10 seconds each arm) Followed by. [...]

Dynamic Mobility & Activation Spend 30 seconds with each arm on Single Arm Hang from Bar; repeat twice and then . . . Two sets of: Wall Slides x 10 and then . . . One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps A. Every minute, on the minute, for 2 minutes (1 [...]

Three sets @ 50-60% effort: Assault Bike x 15/10 calories Banded Air Squats x 10 reps Plate Jumps x 10 reps (Jump onto a 45 lbs plate) A. Every 3 minutes, for 18 minutes (6 sets), complete: Front Squat with a Pause x 2-3 reps @ 3211 (MUST move up in weight from last week) [...]