Mobilize, then: Gymnastic Skills Warm-Up Two-Three sets, not for time, of: 30-60 Seconds Practice on Double-Unders 20 Freestanding Handstand Marches* 5 Large Ring Swings 5 Strict Pull-Ups *It doesn’t matter if you have mastered this [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 2 Hang Clean + 1 Jerk Start at 50% of your 1-RM and build to today’s heavy. B. 35-49: Three sets for times of: [...]

Mobilize, then: Three sets of: 200 Meter Run Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (right arm)* Front Rack Kettlebell Squat + Single-Arm Press x 5 reps (left arm) *Weight is athletes [...]

Mobilize, then: Barbell Warm-Up With an empty barbell, complete: Two sets of: 3 Front Squats 3 Strict Presses 3 Push Presses 3 Push Jerks 3 Split Jerks Focus on hitting each position with purpose and [...]

Mobilize, then: Warm-Up Flow Two sets of: 20/15 Calorie Assault Bike @ 70% 3 Thrusters 15/10 Calorie Assault Bike @ 80% 6 Thrusters 10/7 Calorie Assault Bike @ 90% 9 Thrusters Rest 3 minutes Increase [...]

Mobilize, then: Warm-Up Flow Every minute, on the minute, for 6 minutes: Shuttle Run x 15 seconds Double-Unders or Double-Under Practice x 15 seconds Breathe exclusively through your nose throughout this entire portion including the [...]

Mobilize, then: Snatch Technique Warm-Up Two sets of: Snatch-Grip Romanian Deadlift x 3 reps Snatch High Pull from Below Knee x 3 reps Muscle-Snatch x 3 reps Overhead Squat x 3 reps @ 3211 Snatch [...]

Mobilize, then: With an empty barbell, complete: 3 Muscle Cleans 3 Front Squats 3 Tall Cleans 3 Hang Power Cleans 3 Hang Squat Cleans Focus on hitting each position with purpose and sound technique. A. [...]

Mobilize, then: Three sets of: 400 Meter Run 250 Meter Ski Erg or Row 30 Seconds of Double-Unders/Practice Rest 60 seconds Breathe exclusively through your nose throughout this entire portion including the rest period. If [...]