Mobilize, then: Wednesday: Options: A. Three sets of: Front Rack Walking Lunges x 16 reps immediately into … Sandbag Squats x 10 reps Rest 90 seconds B. Three sets of: Bench Press x 8-10 reps [...]

Mobilize, then: Gymnastics Skills & Drills Every minute, on the minute, for 15 minutes: Minute 1 – Pistols or hspu x 8-10 reps Minute 2 – L-Seated Dead Hang x 30-45 seconds (assume the bottom [...]

Mobilize, then: Assault Bike x 2 minutes @ easy pace 30 seconds Prone Plank with Forward Reach (per arm) 30 seconds Prone Plank with Lateral Reach (per arm) Assault Bike x 2 minutes @ medium [...]

Mobilize, then: Gymnastics Conditioning Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45 seconds of Ski Erg or Assault Bike Minute 2 – 30 seconds of Alternating Pistols Minute 3 [...]

Wednesday and Thursday programming below: if only coming one day you can pick or mix and match what you would like to do. Wednesday: A) for time: 30 strict deficit hspu or 50 kipping hspu [...]

Mobilize, then: CS activation, then: 2 sets of: 5 barbell good mornings 5 barbell thrusters :30 sec plank Clean & Jerk Progressions Every 2 minutes, for 12 minutes (6 sets): Slow Pull Clean + Jerk [...]

Mobilize, then: Tabata Warm-Up x 3 sets: 20 seconds of Banded Squats 10 seconds of Rest 20 seconds of Plank Walks 10 seconds of Rest 20 seconds of Tuck Jumps 10 seconds of Rest 20 [...]

Mobilize, then: A.) Three sets, not for time, of: 500 Meter Row 1 Legless Rope Climb 2 Rope Climbs 30-50′ Handstand Walk 30 seconds L-Sit Hold Rest 90 seconds B. Every 2 minutes, for 10 [...]

Wednesday conditioning workout: (Thursday is below) Every 8 for 32min (4 rounds) 25/20 cal bike 20/15 cal ski erg 15 t2b 10 deadlifts 225/155 Thursday: Mobilize, then: 20 each of: Banded monster walks Banded lateral [...]