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 reps and then . . . One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps A. Muscle-Up Density Test For max reps: 90 seconds [...]

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) FAST A. Every 3 minutes, for 15 minutes (5 sets), complete: Front Squat with a Pause x 5-6 reps @ 3311 The goal here is to stay active [...]

Two sets each arm of: Single-Arm Viking Sloth Presses x 5-7 reps Rest as needed A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Behind the Neck in Receiving Position x 3 reps followed by . . . Every minute, on the minute, for 3 minutes (3 sets): Snatch Drops [...]

***Just a reminder that this past week has looked a bit different than a typical week. It’s has been an opportunity for you to reset after our last cycle. On August 21st, we will start a new cycle with the focus on relative max strength and aerobic endurance, with additional energy systems incorporated so by [...]

A. Three sets of: 30 seconds of Nose-to-Wall Handstand Hold Rest 60-90 seconds Get into position via wall-walk, cartwheel or backward handstand walk. followed by… Five sets of: Wall-to-Freestanding Handstand Hold x Max Hold Rest as needed Place your hands close to the wall on the floor, kick up, and then use your fingers and [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]

Warmup, then: A. "Jackie" For time: 1000 m row 50 thrusters 45/35 30 pull-ups B. 4 sets each of: 10 hip extensions on the ghd Rest :45 sec 3 ring dip negatives (hold 3 sec at top of dip/take 3 sec to descend/hold at bottom for 3 sec) Rest :30 sec 10 tuck to v-up's [...]

A. Every 30 seconds, for 3 minutes (4 sets) of: Interval 1 – Supine Snap Pull on Low Rings x 10 reps Interval 2 – Supine Snap Pull Transitions on Low Rings x 5 reps Followed by. . . Every 30 seconds, for 2 minutes (4 sets) of: Supine Snap Pull Swings x 4 reps [...]

A. One set of: Nose-To-Wall Handstand Hold x 60 seconds Followed by. . . Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Donkey Kick x 10 reps Interval 2 – Handstand Thigh Taps x 12 reps and then . . . Max Distance Handstand Walk (You get 3 attempts [...]

Glute Activation Warm-Up Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side Fire Hydrant Iso Hold x 90 seconds per side Cross Under [...]