Mobilize, then: A.) 5 sets of: Dumbbell bench x 6-8 reps *rest 45 sec Prone plank hold x :45 sec *rest 45 sec B.) 3 sets of: Landmine rows x 6-8 reps each side Landmine [...]

mobilize, then: Warm up four front squat A.) Max Trio Max cals on assault bike in 5 minutes, then: 3 minutes to find 1 rep max weighted pullup, then: 3 minutes to find 1 rep [...]

Mobilize, then: A.) 2 sets of each: (bar mu progressions) Target reach swing 1.1 Air Chair swings x2 Swinging knees to bar x2 EMOM 5 1-3 Bar muscle ups (or scaled version) B.) 5 x4 [...]

mobilize, then: A.) Every ;90 sec for 12 minutes (8 sets) 2 snatch balance B.) Amrap 5 4 power snatch 95/65 8 burpee pullups *rest 60 sec Amrap 5 4 power snatch 115/ 75 8 [...]

Zone 2 Training today! (try to maintain 60-70% of your max heart rate) Three rounds of: 400 m run 2 rope climbs or 6 strict pullups 500 m row 15 double dumbbell front squats 35/27 [...]

Mobilize, then: A.) EMOM 3 :30 sec of shoulder taps in handstand position B.) every 2 for 8 minutes 20 alternating lunges at whatever weight can be totally controlled C.) Every 4 minutes for 20 [...]

Mobilize, then: A.) 4 sets of: 3 position clean (high hang/hang/floor) Every 2 for 10 (5 sets) Clean pull + clean B.) 5 minute amrap 400 m run 12 toes to rings 12 pushups 12 [...]

mobilize, then: A.) every 2 for 10 snatch lift-off + hang snatch every :90sec for 9 min (6 sets) Snatch x 1 *build to heavy B.) EMOM 18 (alternating) 1) 20/15 cal row 2) 5 [...]

Mobilize, then: A.) Front Squat sets 1-5: 1 rep @ 75% sets 6-8: 4 reps @ 60% @30x1 tempo B.) Every 10 for 30 min 500 m row 10 strict pullups 400 m run 20 [...]