Mobilize, then: A. Every 90 seconds, for 7:30 (5 sets): Snatch Balance x 2 reps Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack. [...]

Mobilize, then: Banded Monster Walks x 30 seconds forward Banded Monster Walks x 30 seconds backward Banded Lateral Walks x 30 seconds (right) Banded Lateral Walks x 30 seconds (left) Banded Squats x 30 seconds [...]

Mobilize, then: 3 sets of: 5 tall box jumps 5 barbell thrusters (slow and controlled) :30 sec plank A. Every 2:30, for 20 minutes (8 sets): Clean Pull + Power clean + Jerk x 1 [...]

 Mobilize, then: Two sets of: Assault Bike x 30 seconds Lateral lunges x 10 each side Barbell Press (empty bar) x 10 reps A. Take 5 minutes to draw out your jerk footwork and [...]

Mobilize, then:3 deep squat progressions 10 banded pass thrus in ohs position A. Every 90 seconds, for 6 minutes (4 sets): Snatch Press from Receiving x 4 reps Build over the course of the four [...]

 Mobilize, then: 2 sets of: 10 dead bugs (each side) 10 bird dogs (each side) A. Every 2 for 10 4 back squats 1) 65% 2) 70% 3)75% 4)80% 5)80%+ B.) every :90 sec [...]

https://www.naughtyornice.events/wp-content/uploads/2019/11/191113-FRX-NON-Event-Poster.pdf We will be hosting our event workout on Dec. 21st at 9:00am! Donate a toy and come workout to support local kids! Register online to get a shirt! More info at the gym! Mobilize, [...]

Mobilize, then: Two sets of: Banded monster walks x 20 steps forward/backward Banded lateral walks x 15 reps per side Banded Glute Bridges x 15 reps Scap Push-Ups x 10 reps Push-Ups x 10 reps [...]

Mobilize, then: W/pvc 10 pass thrus 10 ohs 20 hollow rocks holding pvc A. Every :90 sec for 6 minutes (4 sets): Snatch Press from Receiving x 5 reps Build over the course of the [...]