Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility EDT BLOCK ONE 15:00 - 20:00 Movement prep/warmup 20:00 - 35:00 Levels 3/4 15 Minutes Reverse Grip Bench Press (supinated grip/palms…

We are experimenting with a different program design for this next training cycle. It is called "Escalating Density Training" (borrowing the general concept from the brilliant strength coach Charles Staley),…

Warmup 0:00 - 12:00 Run to Sessions Instructor Mobility 12:00 - 24:00 Partner Warmup Drills 24:00 - 36:00 Workout movement prep Conditioning 36:00 - 60:00 24 minutes "The Dreaming City"…

Warmup 0:00 - 15:00 Dynamic Animal Mobility 15:00 - 25:00 Alternating Turkish Getups (increase weight as long as you are able to maintain perfect form) Conditioning 25:00 - 35:00 Kettlebell…

Warmup 0:00 - 15:00 Animal Mobility (emphasis on lateral low-gait movements, including lateral beast kick throughs) 15:00 - 20:00 5 Minutes Toes to Bar practice: 30 seconds Hollow Hang 5…

Warmup 0:00 - 15:00 Speed Ladder Instructor Mobility 15:00 - 25:00 Workout Prep -practice the unfamiliar movements (especially landmine) Conditioning 25:00 - 55:00 "Eberron" 5 Rounds Start at any station,…

Warmup 0:00 - 15:00 Jump Rope 5 minutes Instructor Mobility 15:00 - 25:00 Technique Practice Conditioning 25:00 - 55:00 Partner workout "Donec Iterum Ad Amicum" Levels 2-4 Buy in: 30…

Warmup 0:00 - 15:00 Super Dynamic Warmup Instructor Mobility 15:00 - 25:00 Movement-specific practice Conditioning 25:00 - 55:00 Levels 2-4 "Dirty Ponytail" Barbell Complex: Deadlift Bent Over Row Hang Power…

Warmup 0:00 - 20:00 Speed Ladder Instructor Mobility/Flow 20:00 - 30:00 Workout Prep -practice the unfamiliar movements (especially landmine and sledgehammer) Conditioning 30:00 - 60:00 "Neutrophil" 5 Rounds Start at…

Warmup 0:00 - 15:00 Instructor led Jump Rope (5 min) Instructor Mobility 15:00 - 22:00 Overhead stability skill work 3x 1/1 Turkish Getup 30 second Handstand L4 - face the…