Mobilize, then: Two sets of: 60 Seconds Row 30 Seconds Reach Thrus 30 Seconds Prone Plank Hold 60 Seconds Assault Bike 30 Seconds Banded Good Mornings 30 Seconds Squat Rocks (focus on getting as much [...]

Mobilize, then: Barbell Complex (complete 2 sets and use an empty barbell) Barbell Muscle Snatch x 3 reps Snatch Balance x 6 reps Overhead Squats x 9 reps (hold 2 seconds at the bottom of [...]

Mobilize, then: 3 sets: 5 box jumps 5 inch worms 10 reverse snow angels 10 v-ups A) spend 10 minutes building to heavy ish OHS B.) 3 rounds for time: 500 m row 12 OHS [...]

Below are two options of a strength and wod, for both Wednesday/Thursday. If only coming one of those days, pick what you would like to do: Mobilize, then: 20 cal row 10 good mornings 10 [...]

Mobilize, then: Two sets of: Plank with Forward Reach x 10 reps per arm Plank with Lateral Reach x 10 reps per arm Prone Plank Hold x 30 seconds Ring-Rows x 10 reps (slow and [...]

Mobilize, then: Assault Bike x 2:00 minutes 30 seconds Banded Monster Walks (forward) 30 seconds Banded Monster Walks (backward) 30 seconds Banded Lateral Walks (left) 30 seconds Banded Lateral Walks (right) and then … Every [...]

Mobilize, then: Assault Bike x 15 calories 10 Air Squats @ 3311 10 Scap Pull-Ups 10 Wall Facing Handstand Marches Gymnastic Skills & Drills Two sets of: Kipping Swings on Pull-Up Bar x 10 reps [...]

Mobilize, then: Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Holds x 60 seconds per side Fire Hydrant Iso Hold x 60 seconds per side and then … Banded Monster Walks x 20 [...]

Mobilize, then: Scap Pull-Ups x 5 reps Scap Push-Ups x 5 reps Strict Pull-Ups x 5-7 reps Push-Ups x 5-7 reps @ 2121 and finish with … A. Every minute, on the minute, for 4 [...]