Mobilize, then: A. Every 5 minutes, for 15 minutes (3 sets of): Row 250/200 meters 5 Toes-to-Rings 10 Wall Ball Shots 5 Toes-to-Rings 10 Empty Bar Thrusters *Perform this at 70-80-90% effort. 35-54: 20/14 lbs [...]

Mobilize, then: Warm-Up Prep Two rounds at increasing effort of: 10/7 Calorie Machine of Choice 100 Foot Sandbag Bearhug Carry 100 Foot Farmer Carry 10 Bar Facing Burpees (use the barbell for your deadlift) 6 [...]

Mobilize, then: Warm-Up Primer Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 100 Foot Double Kettlebell Front Racked Carry 10 Divebomber Push-Ups 10 Russian Baby Makers [...]

Mobilize, then: Warm-Up Primer Every 6 minutes 18 minutes (3 sets): Run 400 Meters 25 Double Unders 3 Wall Walks 10 Burpees 10 Nose to Wall Handstand Marching This is to get you moving and [...]

Mobilize, then: A. Every two minutes, for 12 minutes (6 sets): Power Clean + Hang Clean Start at 50% and build to today’s heaviest set. B. 35-54: Every minute, on the minute, for 12 minutes [...]

Mobilize, then: Warm-Up Prep Two rounds at 70-80% effort of: 10/7 Calorie Bike OR 200 Meter Jog 20 Bodyweight Hip Bridges 15 Medball Squats 10 Medball Presses 100 Foot Sandbag Bearhug Carry (slow pace) A. [...]

Mobilize, then: 5 Scap Ring Pull-Ups 5 Circular Ring Shoulder Circles per direction 5 Scap Ring Pull-Ups A. Every 30 seconds, for 3 minutes (3 sets) of: Interval 1 – Extensor Stretch for False Grip [...]

Mobilize, then: Warm-Up Primer Two rounds at 70-75% effort of: 15/12 Calorie Bike/Row/SkiErg Barbell Complex (with an empty barbell) 3 Tall Snatches 5 Snatch Balance 7 Overhead Squats Once your two rounds are finished, continue [...]

Mobilize, then: For 6 minutes, at an easy pace, complete: Assault Bike x 15 calories Over/Under Barbell x 5 reps each side A. Every 90 seconds, for 9 minutes (6 sets): Front Squat x 3 [...]