Mobilize, then: 10 Lateral Resisted Bird Dogs (per side) Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you [...]

Mobilize, then: A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – [...]

Mobilize, then: Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with [...]

Mobilize, then: Take 10 minutes to build to an 80% clean and jerk Wod 12.3-4 For time (15:00 min cap) 15 front squats 30 t2b 15 thrusters *rest 1 minute* 15 front squats 30 C2b [...]

Mobilize, then: Every 30 seconds, for 2 minutes (4 sets) of: Candle Roll to Pistol Squat x 4-6 reps (alternate legs) *Depending on time restraints, aim for the higher end of the rep scheme. If [...]

Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk [...]

Mobilize, then: A. Every 2 minutes, for 10 minutes (5 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 65% of 1-RM Front Squat *Set 2 – 2 reps @ 70% *Set [...]

Mobilize, then: One set of: Bear Crawl with Wrist Stretch x 30 seconds Leg Reach x 30 seconds Dead Hang from Rings x 15 seconds and finish with … Two sets of: Medicine Ball Hamstring [...]

Mobilize, then: A. Two sets of: 30 seconds of Banded Palloff Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Lateral Monster Walk (Left) 30 seconds of Banded Lateral Monster Walk(Right) [...]