Mobilize, then: Warm-Up Flow Three sets of: 300 Meter Row Unweighted Overhead Squats x 15 reps* Bent-Over Rows x 10 reps* *This may be a barbell, PVC pipe or band, just no weight! Breathe exclusively [...]

Mobilize, then: 10 steps/reps each of: Banded monster walks (foreword/backwards) Banded lateral walks Good mornings Banded squats with arms above head A) Front squats Build to a heavy set of 3 reps, then... Drop to [...]

 Wednesday: Three sets of: 9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011 (you can use kettlebells or a barbell for these) Rest 2-3 minutes Conditioning: Run + Thrusters + Burpees Every 8 [...]

Mobilize, then: Two sets of: Perform 30 seconds each of the following movements… *Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!) *Station 2 – Banded Squats *Station 3 – Side [...]

Mobilize, then: Snatch Every 2 minutes, for 4 minutes (2 sets): Snatch Press from Receiving x 2 reps @ 2111 Immediately followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch Push Press + [...]

Mobilize, then: Clean Complex Every 2 minutes, for 12 minutes, complete (6 sets): Clean Pull + Clean Build in weight over the course of the six sets Classic CrossFit Conditioning Complete as many rounds and [...]

 Mobilize, then: Deadlift 3 reps @ 75% 2 reps @ 80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95% 1 rep @ 101+% As many rounds and reps as possible [...]

Mobilize, then: Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 15 Push-Press (empty barbell) Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re [...]

Moblize, then: Two sets of: Right Single Arm Kettlebell Swings x 10 reps Right Single Arm Kettlebell Push Press x 10 reps Left Single Arm Kettlebell Swings x 10 reps Left Single Arm Kettlebell Push [...]