Mobilize, then: Two sets of: 30 Seconds Banded Lateral Walk (right) 30 Seconds Banded Lateral Walk (left) 30 Seconds Banded Monster Walk (forward) 30 Seconds Banded Monster Walk (backward) 30 Seconds Banded Good Mornings 30 [...]

Wednesday conditioning: Mobilize, then: 3 sets of: Plank with forward reach x10+ side reach x10 5 inchworms 15 Russian kb swings Every 10 min for 30 min 40/30 cal assault bike 4/3 rope climbs 400 [...]

Mobilize, then: CS activation , then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 400 Meter Run 20 Air Squats Breathe exclusively through your nose throughout this entire portion. If you find that [...]

Mobilize, then:Burgener snatch warmup Snatch Skills & Drills With an empty barbell, complete: Every minute, on the minute, for 3 minutes: Press in Receiving Position x 2 reps and then complete: Every minute, on the [...]

Mobilize, then: 3 sets of: CS straight arm pull down x10 Barbell good mornings x10 Wall-balls x10 A) 6-8 air chair swings (bar mu progression) Emom 6 2-4 bar MU B.) every 2 for 14 [...]

Wednesday conditioning: Good warmup: then, 30 minute amrap 400 m run 25/20 cal ski erg 60 double unders 5-7 strict pull-ups Thursday Mobilize, then: 3 sets of: 10 wall-facing hs hold shoulder taps 5 box [...]

Mobilize, then: Warm-Up Flow Every 5 minutes, for 15 minutes (3 sets): 25/20 Calories of Assualt Bike 500/400 Meter Row Breathe exclusively through your nose throughout this entire portion. If you find that your mouth [...]

Mobilize, then: Two sets, not for time, of: 10 Banded Shoulder Pass Thrus 10 Banded Overhead Squats – slow and controlled (pull band apart so there is tension) Snatch Drills With an empty barbell, complete: [...]

Mobilize, then: 2 sets of: 10 band pull-a-parts 5 knees to elbows On pull-ups bar 10 kb front squats (Light) 10 kb snatch (5 each arm) A.) take 12 minutes to build to a heavy [...]