Mobilize, then: Barbell Warm-Up With an empty barbell, complete: 3 Muscle Snatches 3 Ovehead Squats 3 Snatch Balances 3 Hang Power Snatches 3 Hang Squat Snatches Rest, and then … With an empty barbell, complete: [...]

Mobilize, then: Warm-Up Flow Not for time but for breathing efficiency and movement quality: 500 meter row Followed by. . . Two rounds of: 50 Double Unders or Single-Unders 20 Alternating Dumbbell Snatches (50/35lb.) Followed [...]

Mobilize, then: 500 Meter Row @ easy pace Two sets of: Deep Squat Progressions x 5 reps Banded Lateral Walk x 20 steps A. Take 10 minutes to build to 85% of your Front Squat [...]

Mobilize, then: Warm-Up Flow Two sets of: 500 Meter Row Unweighted Overhead Squats x 15 reps* Single-Unders x 50-60 reps *This may be a barbell, PVC pipe or band, just no weight! Breathe exclusively through [...]

Mobilize, then: B. Every 3 minutes, for 15 minutes, complete: Back Squat x 3 reps @ 83-85% C. For time: Row 1,000 meters then, 5 rounds of: 20 Pull-Ups 7 Push Jerks (135/85 lb.)

Mobilize, then: One set of: Ring Muscle-Up Reverse Pull-Up x 15 reps followed by . . . Two sets of: Speed Swing x 8-10 reps followed by . . . Two sets of: Peek-A-Boo Swings [...]

 Mobilize, then: A. Five sets of: Front Squat x 3 reps @ 85% Rest 2-3 minutes B. *SIMILAR TO LAST WEEK…BUILD IN LOAD, OR KEEP LOADS THE SAME AND BUILD COMFORT WITH THESE POSITIONS. [...]

Mobilize, then: Warm-Up Flow Three sets of: Assault Bike x 20/15 calories Paloff Press x 30 seconds per side Bear Crawl x 25′ Breathe exclusively through your nose throughout this entire portion. If you find [...]

 Mobilize, then: Accumulate 90 seconds in a band assisted squat followed by … Plank with Forward Reach x 10 reps per side Plank with Lateral Reach x 10 reps per side A. Three sets [...]