Mobilize, then: A. Every minute, on the minute, for 6 minute (3 sets) of: Interval 1 – Wall Facing Handstand Marching x 30 reps Interval 2 – Kick-Up to Handstand on Wall (with hands turned [...]

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, [...]

Mobilize, then: Every 5 minutes, for 15 minutes (3 sets) for times: 20/15 Calories of Assault Bike 30-50 Double Unders or 30 seconds of Double-Under Practice 10 Strict Handstand Push-Ups* (55+: 3-5″ riser) *if you [...]

Mobilize, then: Transition Week: You guys are coming off a great cycle and hopefully many of you saw lots of improvements in not just your lifting but also your conditioning! We want you to take [...]

Mobilize, then: 400 Meter EASY run and then … Plank with Forward Reach x 6-10 per arm Plank with Lateral Reach x 6-10 per arm Plank with Forward Taps x 6-10 per arm Plank with [...]

Mobilize, then: A. If you have more than 5 or more unbroken ring muscle-ups then perform the following: Every minute, on the minute, for 12 minutes (3 sets) for max reps: Minute 1 – 15 [...]

Mobilize, then: Skill-Based Movement Primer Every 5 minutes, for 15 minutes (3 sets) for times: 18/13 Calories of Assault Bike 8-12 Toes-to-Bar (fast and efficient) 10 Single-Arm Dumbbell Overhead Squats (35-54: 50/35 lbs; 55+: 35/25 [...]

Mobilize, then: Skill Movement Primer Every 4 minutes, for 12 minutes, complete: 250 Meter Row or 500 Meter Bike Erg 10-50′ Handstand Walk If you don’t have handstand walks then please do one of the [...]

Mobilize, then: Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, [...]