Mobilize, then: 3 sets: 10 pushups 10 cal row A. Take 15 minutes to build to today’s 1-RM Bench Press. B. Three sets of: Death march with dumbbells x 20 steps Rest 60 seconds Tricep [...]

Mobilize, then: Crossover symmetry activation A. Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 4 reps @ 75% B. Complete as many rounds and reps as possible in 30 minutes: Run [...]

We will be closed for 4th of July on Thurs, but will have programming for Wed (3rd) Mobilize, then: Barbell Warm-Up (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans [...]

Mobilize, then: 500 m row 5 inchworms 10 T2B 15 ohs (empty barbell) A.) every 2 for 12 3 position snatch (high hang/mid hang/patella) @65-70% B.) 3 rounds for time: 400 m run 8 strict [...]

Mobilize, then: Crossover symmetry activation A. Bench Press Set 1 – 3 reps @ 85% Set 2-3 – 2 reps @ 90% Set 4 – 1 rep @ 95% Set 5-6 – 8 reps @ [...]

Mobilize, then: Every minute, on the minute, for 6 minutes: Interval 1 – Air chair swings x 4 reps Interval 2 – box jumpsx 6 reps If you have Bar Muscle-Ups then rest until the [...]

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every [...]

Mobilize, then: 20 reverse snow angels 15 banded air squats (band around knees) 10 ohs w/empty barbell 5 snatch grip push press w/empty barbell A. Every 2 minutes, for 12 minutes, complete (6 sets): Snatch [...]

Mobilize, then: Three sets of: Bear Crawl x 15 seconds forward Bear Crawl x 15 seconds backward Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) A. Bench Press Set [...]