Mobilize, then: Crossover Symmetry activation Warm-Up Flow For breathing efficiency and movement quality: 30 Russian Kettlebell Swings* 50 Overhead Squats (20/15 kg) 1000 Meter Row Breathe exclusively through your nose throughout this entire portion. [...]

Mobilize, then: Snatch Skills & Drills Every minute, for 5 minutes, complete: Press in Receiving Position x 1-2 reps Build over the course of the 5 minutes and then … Every minute, for 5 minutes, [...]

Mobilize, then: A) EMOM 10 2-4 strict hspu B) 12 minutes to build to a heavy power clean C) For time: 25 Pull-Ups 30/25 Calorie Assault Bike 100 Double-Unders 30/25 Calorie Assault Bike 25 Pull-Ups [...]

Wednesday: (Thursday below!)Mobilize, then: Deadlift Progressions Every 3 minutes, for 15 minutes, complete (5 sets): Deadlift x 5 reps @ 75% of 1-rm Conditioning: Assault Bike/Run + Toes-to-Bar + BBJO + Power Cleans 35-54: Every [...]

Mobilize, then: Crossover Symmetry activation, then: Warm-Up Flow Two sets of: 40/30 Calorie Assault Bike Thrusters x 25 reps (empty barbell) Toes-to-Bar x 10 reps Breathe exclusively through your nose throughout this entire portion. If [...]

Mobilize, then: For movement flow: Two sets, not for time, of: 5 Hawaiian Squats Per Side 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is [...]

Wednesday Conditioning: Every 8 minutes, for 32 minutes, complete (4 sets): Row 1,000 meters 15 Toes-to-Bar 8 Back Squats (185/135 lbs)* Thursday: Two sets of: Medicine Ball Hamstring Curls x 10 reps Hollow/Superman Swings on [...]

Mobilize, then: Warm-Up Flow Every 6 minutes, for 18 minutes (3 sets): 22/15 Calorie Assault Bike or Bike Erg 300 Meter Row or Ski-Erg 10/7 Calorie Assault Bike or Bike Erg Breathe exclusively through your [...]

Mobilize, 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 [...]