Beginner Mods

Organized by newest first.

2016

Sep 2016

12 Sep 2016 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=857f009d4d&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to Lateral Half Kneeling - x6
• Shoulder Crawl – 40ft
• Pull-Up Reach – 3x

Skill

• Elbow Pop-Up – 12x – use sets as needed

Combo – 3 rounds

• Split Squat – 6x
• Deep knee bend to kneeling - 6x
• Pullups - 6x
• Deadlift, lap, and chest carry - 60ft - 40lb object

12 Sep 2016 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=857f009d4d&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deep Squat - 6x
• Shouldering – 3x each side - 40lbs
• Push Press – 6x – 75lbs

Skill - 6 rounds each side

• Jerk – 4x - 125lbs

Combo – 3 rounds

• Overhead Throw - 10x – 20lbs
• Walking Split squat - 10x each side
• Chest Throw – 20x – 20lbs
• Hanging Knee Tuck - 20x
• Split Jump - 30x – 4ft - for 1x1ft target

12 Sep 2016 #3

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=857f009d4d&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadhang – 30sec
• Split Standing to Split Sit – 10x

Skill – 4 Rounds

• Side Power Traverse 10ft

Combo – 2 rounds

• Front Swing Throw - 30x – 30lbs
• Walking Split Squat - 30x each side
• Chest Throw – 30x – 30lbs
• Jumping Pullups - 30x

12 Sep 2016 #4

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=857f009d4d&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Pullup – 4x
• Deadlift – 4x – 75% of bodyweight
• Shoulder Crawl – 30ft

Skill - 5 rounds

• Deadlift – 2x – 125% of bodyweight

Combo – 3 rounds

• Balancing Walk – 30ft – carry 60lbs
• Rotational Throw - 10x – 30lbs
• Elbow Pullup – 10x
• Balancing Foot Hand Crawl – 30ft

12 Sep 2016 #5

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=857f009d4d&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deep Squat – 10x
• Log Shouldering – 2x each side – 50lbs
• Backward Stepping Down – 10x

Skill – 4 rounds

• Hands Free Should Carry Squat – 5x – 50lbs

Combo – 3 rounds

• Balancing Walk – 30ft
• Leg Swing Jump – 5x – 4ft - 8x8in target
• One Arm Dead Hang – 5 sec – left and right sides
• Roll Up – 2x

Aug 2016

15 Aug 2016 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=b147766472&e=d5632fc003

Warm Up Mobility –3 rounds

• Kneeling to lateral half kneeling – 6x
• Push Press – 6x 50lbs
• Deep Squat – 6x
• Skill - 4 rounds - each side
• Shoulder Carry Squat 5x – 75lbs

Combo – 3 rounds

• Backward Sprawl – 5x
• Vertical Jump – 5x – 20inches
• Run – 400m

15 Aug 2016 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=b147766472&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadhang – 30sec
• Kneeling to Lateral Half Kneeling – 5x
• Backward Sprawl – 5x
• Skill – 4 rounds
• Deadlift 4x – 100lbs – rock/sandbag/uneven object

Combo – 3 rounds

• Rotational Rocking - 2x – clockwise
• Walking Split Squat - 20x each side
• Rotational Rocking – 2x - counterclockwise
• Chest Throw – 20x – 20lbs

15 Aug 2016 #3

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=b147766472&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadhang – 30sec
• Rotational Rocking – 2x each direction
• Overhead Throw – 10x

Skill – 4 rounds

• Push Press – 5x – 100lbs

Combo – 3 rounds

• Overhead Throw - 20x – 20lbs
• Walking Split squat - 20x each side
• Chest Throw – 20x – 20lbs
• Hanging Knee Tuck - 20x
• Split Jump - 20x – 4ft - for 1x1ft target

15 Aug 2016 #4

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=b147766472&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to lateral half kneeling – 6x
• Foot Hand Crawl - 40ft
• Pull-Up Hold – 20sec

Skill - 6 rounds each side

• Shoulder Carry – 50ft – 100lbs

Combo – 3 rounds

• Waist Carry – 60ft – 40lb object
• Push Press - 6x – 40lb object
• Shoulder Carry - 60ft - 40lb object

15 Aug 2016 #5

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=b147766472&e=d5632fc003

Warm Up Mobility – 2 rounds

• Tall Half-Kneeling to Kneeling - 5x
• Kneeling to Lateral Half Kneeling - 5x
• Deadhang - 10sec

Skill

• Vertical Jump – 25x

Combo – 3 Rounds

• Foot Hand Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep squat – 10x

Jul 2016

26 Jul 2016 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=563fa880ad&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up - 6x
• Side Swing Hang Hold- 6x – hand releases both sides
• Depth Jump – 6x

Skill – 5 rounds

• Deadlift – 5x – 85lbs

Combo – 4 rounds

• Stepping Over – 10x
• Balancing Walk – 30ft – carry 10lbs
• Pivot Reverse – 4x – carry 10lbs
• Lapping – 4x – 50lbs
• Front Swing Throw - 10x – 20lbs

26 Jul 2016 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=563fa880ad&e=d5632fc003

Warm Up Mobility – 2 rounds

• Tall Half-Kneeling to Kneeling - 5x
• Kneeling to Lateral Half Kneeling - 5x
• Deadhang - 10sec

Skill

• Vertical Jump – 25x

Combo – 3 Rounds

• Foot Hand Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep squat – 10x

26 Jul 2016 #3

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=563fa880ad&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to Lateral Half Kneeling - x6
• Shoulder Crawl – 40ft
• Pull-Up Reach – 3x

Skill

• Elbow Pop-Up – 12x – use sets as needed

Combo – 3 rounds

• Split Squat – 6x
• Deep Knee Bend to Kneeling - 6x
• Pullups - 6x
• Deadlift, Lap, and Chest Carry - 60ft - 40lb object

26 Jul 2016 #4

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=563fa880ad&e=d5632fc003

Warm Up Mobility – 2 rounds

• Push Pull Crawl – 20ft
• Inverted Crawl – 20ft
• Kneeling to Tall Half Kneeling – 6x

Skill – 5 rounds

• Balancing Walk – 24ft

Combo – 4 rounds

• Deadlift – 10x - 40lbs
• Lateral Side jump - x5 left and right
• Side Swing – 10x – hand releases

26 Jul 2016 #5

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=563fa880ad&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadhang – 30sec
• Split Standing to Split Sit – 10x

Skill – 4 Rounds

• Side Power Traverse 10ft

Combo – 2 rounds

• Front Swing Throw - 30x – 30lbs
• Walking Split Squat - 30x each side
• Chest Throw – 30x – 30lbs
• Jumping Pullups - 30x

05 Jul 2016 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=35094fd4e2&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deep Squat - 6x
• Shouldering – 3x each side - 40lbs
• Pull-Up Hold – 3x - 10sec

Skill - 6 rounds each side

• Shoulder Carry – 60ft – 120lbs

Combo – 3 rounds

• Inverted Crawl – 60ft
• Push Press - 6x – 60lb object
• Foot Hand Crawl – 60ft
• Shoulder Carry - 60ft - 40lb object

05 Jul 2016 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=35094fd4e2&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to Lateral Half Kneeling – 5x – each side
• Split Squat – 5x
• Rocking – 5x

Skill – 4 Rounds

• Deadlift – 25x – 95lbs

Combo – 4 rounds

• One Arm Cross Throw and Catch - 15x – 15lbs
• Walking Split squat - 15x each side
• Push Press – 15x – 45lbs
• Jumping Pullups - 15x

05 Jul 2016 #3

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=35094fd4e2&e=d5632fc003

Warm Up Mobility – 3 rounds

• Backward Stepping Down – 8x
• Shoulder Crawl – 40ft
• Split Squat Pivot Reverse – 8x

Skill

• Balancing Tripod Transition – 12x – use sets as needed

Combo – 4 rounds

• Rotational Throw and Catch - 12x
• Pullups - 6x
• Stepping Over – 6x
• Hanging Front Foot Lift – 12x

05 Jul 2016 #4

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=35094fd4e2&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to lateral half kneeling – 6x
• Push Press – 6x 50lbs
• Deep Squat – 6x

Skill - 4 rounds each side

• Shoulder Carry Squat 5x – 75lbs

Combo – 3 rounds

• Backward Sprawl – 5x
• Vertical Jump – 5x – 20inches
• Run – 400m

05 Jul 2016 #5

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=35094fd4e2&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadhang – 30sec
• Kneeling to Lateral Half Kneeling – 5x
• Backward Sprawl – 5x

Skill – 4 rounds

• Deadlift 4x – 100lbs – rock/sandbag/uneven object

Combo – 3 rounds

• Rotational Rocking - 2x – clockwise
• Walking Split Squat - 20x each side
• Rotational Rocking – 2x - counterclockwise
• Chest Throw – 20x – 20lbs

May 2016

17 May 2016 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=648c8798fc&e=d5632fc003

Warm Up Mobility – 3 rounds

• Hinged Walk – 25ft
• Squat to Medium Kneeling - 5x
• Foot Elbow Crawl – 10ft

Skill

• Front Swing – 25x

Combo – 3 Rounds

• Waist Carry – 30ft – 30lbs
• Forward Stepping Down – 10x
• Broad Jump – 5x

17 May 2016 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=648c8798fc&e=d5632fc003

Warm Up Mobility – 2 rounds

• Dead Hang – 15sec
• Inverted Crawl – 30ft
• Chest Throw – 10x 8lbs

Skill - 5 Rounds

• Pull Up Hold– 2x – 10 seconds

Combo – 3 Rounds

• Hand Foot Crawl – 30ft
• Walking Split Squat – 30ft
• Tripod Transition – 2x – each side

17 May 2016 #3

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=648c8798fc&e=d5632fc003

Warm Up Mobility – 3 rounds

• Kneeling to Lateral Half Kneeling - 5x
• Deep Squat – 10x
• Tripod Transition – 2x – each side

Skill - 5 Rounds

• Squat to Kneeling – 5x

Combo – 3 Rounds

• Balancing Walk – 30ft – 6 inch surface
• Leg Swing Jump – 5x – 3ft
• Walking Split Squat – 12x

17 May 2016 #4

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=648c8798fc&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up – 10x
• Knee Elbow Crawl – 30ft
• Shoulder Carry – 30ft – 30lbs

Skill – 5 rounds

• Deep Squat to Deep Knee Bend – 5x

Combo – 4 rounds

• Jerk – 10x - 30lbs
• Pivot Reverse – 3x left and right
• Tuck Swing – 3x

17 May 2016 #5

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=648c8798fc&e=d5632fc003

Warm Up Mobility – 3 rounds

• Deadlift - 6x – 50lbs
• Tap Swing - 6x
• Deep Knee Bend – 6x

Skill – 5 rounds

• Hand Carry 40lbs – 100m – 20lbs each hand

Combo – 4 rounds

• Stepping Over – 4x
• Balancing Shuffle – 30ft – carry 10lbs
• Hanging Knee Tuck – 4x
• Balancing Walk – 30ft – carry 10lb

2015

Aug 2015

17 Aug 2015 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=60998ddfa9&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up – 10x
• Knee Elbow Crawl – 30ft
• Shoulder Carry – 30ft – 30lbs

Skill – 5 rounds

• Deep Squat to Deep Knee Bend – 6x

Combo – 4 rounds

• Hip Thrust Crawl – 20ft
• Cross Reverse – 2x left and right
• Chest Throw– 10x

17 Aug 2015 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=60998ddfa9&e=d5632fc003

Warm Up Mobility – 3 rounds

• Split Knee Walk – 5x
• Balancing Walk – 15ft
• Hip Thrust Crawl – 15ft

Skill – 5 rounds

• Lapping – 5x - 50lbs

Combo – 4 Rounds

• Dead Hang – 15 seconds
• Shoulder Crawl – 15ft
• Deadlift – 5x – 70lbs
• Push Press – 5x – 30lbs

17 Aug 2015 #3

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=60998ddfa9&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up – 10x
• Knee Elbow Crawl – 30ft
• Shoulder Carry – 30ft – 30lbs

Skill – 5 rounds

• Deep Squat to Deep Knee Bend – 8x

Combo – 4 rounds

• Hip Thrust Crawl – 30ft
• Cross Reverse – 2x left and right
• Chest Throw– 12x
• Broad Jump – 6x

17 Aug 2015 #4

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=60998ddfa9&e=d5632fc003

Warm Up Mobility – 3 rounds

• Walking Split Squat – 10x
• Deadlift – 10x – 50lbs
• Foot Hand Crawl – 15ft

Skill

• Front Swing Throw – 15x – 10% of bodyweight for max distance

Combo – 4 Rounds

• Foot Hand Crawl – 20ft
• Hip Thrust Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep squat – 10x

17 Aug 2015 #5

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=60998ddfa9&e=d5632fc003

Warm Up Mobility – 3 rounds

• Dead Hang – 10sec
• Tripod Transition – 2x – each side
• Shoulder Crawl – 20ft

Skill

• Chest Throw – 15x – max distance – 5% of bodyweight

Combo – 4 rounds

• Inverted Crawl – 60ft
• Push Press - 6x – 60lb object
• Foot Hand Crawl – 60ft
• Shoulder Carry - 60ft - 40lb object

Jun 2015

19 Jun 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=77c2fb92dd&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up – 10x
• Knee Elbow Crawl – 30ft
• Shoulder Carry – 30ft – 30lbs

Skill – 5 rounds

• Deep Squat to Deep Knee Bend – 6x

Combo – 4 rounds

• Hip Thrust Crawl – 20ft
• Cross Reverse – 2x left and right
• Chest Throw– 10x

19 Jun 2015 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=77c2fb92dd&e=d5632fc003

Warm Up Mobility – 3 rounds

• Split Knee Walk – 5x
• Balancing Walk – 15ft
• Hip Thrust Crawl – 15ft

Skill – 5 rounds

• Lapping – 5x - 50lbs

Combo – 4 Rounds

• Dead Hang – 15 seconds
• Shoulder Crawl – 15ft
• Deadlift – 5x – 70lbs
• Push Press – 5x – 30lbs

19 Jun 2015 #3

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=77c2fb92dd&e=d5632fc003

Warm Up Mobility – 3 rounds

• Stepping Up – 10x
• Knee Elbow Crawl – 30ft
• Shoulder Carry – 30ft – 30lbs

Skill – 5 rounds

• Deep Squat to Deep Knee Bend – 8x

Combo – 4 rounds

• Hip Thrust Crawl – 30ft
• Cross Reverse – 2x left and right
• Chest Throw– 12x
• Broad Jump – 6x

19 Jun 2015 #4

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=77c2fb92dd&e=d5632fc003

Warm Up Mobility – 3 rounds

• Walking Split Squat – 10x
• Deadlift – 10x – 50lbs
• Foot Hand Crawl – 15ft

Skill

• Front Swing Throw – 15x – 10% of bodyweight for max distance

Combo – 4 Rounds

• Foot Hand Crawl – 20ft
• Hip Thrust Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep squat – 10x

19 Jun 2015 #5

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=77c2fb92dd&e=d5632fc003

Warm Up Mobility – 3 rounds

• Dead Hang – 10sec
• Tripod Transition – 2x – each side
• Shoulder Crawl – 20ft

Skill

• Chest Throw – 15x – max distance – 5% of bodyweight

Combo – 4 rounds

• Inverted Crawl – 60ft
• Push Press - 6x – 60lb object
• Foot Hand Crawl – 60ft
• Shoulder Carry - 60ft - 40lb object

May 2015

Apr 2015

30 Apr 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=db687934c7&e=d5632fc003

Warm Up Mobility - 2 rounds

• Hand Knee Crawl - 30ft
• Step Over x10 - 2ft dowel (or imaginary dowel)
• Hinged Walk - 30ft

Skill - 2 rounds

• Walking Balance - 2 min - cross reverses x6 - on narrow ground level surface

Combo - 2 Rounds

• Shoulder Crawl - 20ft
• Inverted Crawl - 20ft
• Deep Squat x10
• Hand Knee Crawl - 20 feet
• Hand Foot Crawl - 20ft
• Vertical Jump x10 (land in place on ground focusing on soft landing)

30 Apr 2015 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=db687934c7&e=d5632fc003

Warm Up Mobility - 3 rounds

• Side Shuffle – 30ft - each way
• Rocking x20
• Tip Toe Balancing - 20 sec

Skill

• Stepping Up - start with a small step (6 inches), perform 4 steps on each side, raise the height 6 inches and repeat until you can't maintain proper form

Combo - 4 rounds

• Tip Toe Balancing - 15 seconds
• Balancing Shuffle - 12ft
• Hanging Knee Tuck x7
• Walking Split Squat - 24ft
• Tap Swing x7

30 Apr 2015 #3

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=db687934c7&e=d5632fc003

Warm Up Mobility – 2 rounds

• Tall Half-Kneeling to Kneeling - 5x
• Kneeling to Lateral Half Kneeling - 5x
• Deadhang - 10sec

Skill

• Depth Jump – 20x

Combo – 3 Rounds

• Foot hand crawl – 20ft
• Broad jump – 10x – 3ft
• Deep squat – 10x

30 Apr 2015 #4

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=db687934c7&e=d5632fc003

Warm Up Mobility – 2 rounds

• Push Pull Crawl – 20ft
• Inverted Crawl – 20ft
• Kneeling to Tall Half Kneeling – 6x

Skill – 5 rounds

• Push Press – 5x – work progressively heavier

Combo – 4 rounds

• Deadlift – 10x - 40lbs
• Shoulder Carry – 30ft - 30lbs - left and right side
• Lateral Side jump - x5 left and right
• Push Press - 10x – 25lbs

30 Apr 2015 #5

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=db687934c7&e=d5632fc003

Warm Up Mobility – 3 rounds

• Split Knee Walk – 5x
• Balancing Walk – 15ft
• Hip Thrust Crawl – 15ft

Skill – 5x

• Lapping – 5x - 40lbs

Combo – 4 Rounds

• Dead Hang – 15 seconds
• Inverted Crawl – 15ft
• Deadlift – 5x – 60lbs
• Push Press – 5x – 25lbs

23 Apr 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=6aefb98fc7&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Dead Hang – 10sec
• Tripod Transition – 2x – each side
• Shoulder Crawl – 20ft

Skill – (5 rounds)

• Hand Carry – 100ft - 50% of Bodyweight

Combo – (3 rounds)

• Waist Carry – 60ft – 30lb object
• Push Press - 6x – 30lb object
• Shoulder Carry - 60ft - 30lb object

23 Apr 2015 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=6aefb98fc7&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Hinged Walk – 25ft
• Squat to Medium Kneeling - 5x
• Foot Elbow Crawl – 10ft

Skill

• Front Swing Throw – 25x – 10lbs

Combo – (3 Rounds)

• Waist Carry – 30ft – 30lbs
• Forward Stepping Down – 10x
• Broad Jump – 5x

16 Apr 2015 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=1a7fb6b610&e=d5632fc003)

Warm Up Mobility – (3 rounds)

• Walking Split Squat – 10x
• Deep Knee Bend – 10x
• Foot Hand Crawl – 15ft

Skill

• Front Swing Throw – 15x – 10% of bodyweight for max distance

Combo – (4 Rounds)

• Foot Hand Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep Squat – 10x
• Push Press – 5x – 25lbs

16 Apr 2015 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=1a7fb6b610&e=d5632fc003)

Warm Up Mobility – (3 rounds)

• Deep Knee Bend – 5x
• Shoulder Crawl – 10ft
• Hip Thrust Crawl – 15ft

Skill

• Forward Roll Lying – 15x – left and right sides

Combo – (4 rounds)

• Balancing Walk – 12ft
• Pivot Reverse – 2x left and right
• Rotational Throw – 10x – 10lbs
• Chest Carry – 40ft – 20lbs

09 Apr 2015 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=46cb797497&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Tall Half-Kneeling to Kneeling - 5x
• Kneeling to Lateral Half Kneeling - 5x
• Deadhang - 10sec

Skill – (5 rounds)

• Vertical Jump – 5x

Combo – (3 Rounds)

• Foot Hand Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep squat – 10x

09 Apr 2015 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=46cb797497&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Hand Carry – 30ft – 30lbs
• Side Swing Hang Hold- 6x – hand releases both sides
• Rocking – 6x

Skill – (5 rounds)

• Power Traverse (Front or Side) – 10ft

Combo – (4 rounds)

• Hanging Front Foot Lift - 2x
• Balancing Tripod Transition - 2x - left side
• Run – 200m
• Hanging Side? Foot Lift - 2x
• Balancing Tripod Transition - 2x - right side
• Walking Split Squat – 20m

02 Apr 2015 #1 (Same as previous week)

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=342fb527ac&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Kneeling To Lateral Half Kneeling – 5x
• Side Shuffle – 15ft)
• [Hand Knee Crawl)](https://www.youtube.com/watch?v=PIn1J5TCq4Q – 15ft

Skill – (5 rounds)

• Tripod Transition – 2x – each side

Combo – (4 Rounds)

• Vertical Jump – 5x – 18 inches
• Deep Squat – 5x
• Deadlift – 5x – 50lbs
• Push Press – 5x – 25lbs

02 Apr 2015 #2 (Same as previous week)

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=342fb527ac&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Stepping Up – 10x
• Knee Elbow Crawl – 10ft
• Shoulder Crawl – 10ft

Skill – (5 rounds)

• Sit to Backward Roll – 4x

Combo – (5 rounds)

• Hip Thrust Crawl – 30ft
• Broad Jump – 30ft
• Tripod Transition - 2x
• Pivot Reverse – 2x

Mar 2015

27 Mar 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=6d9d85afcf&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Kneeling To Lateral Half Kneeling – 5x
• Side Shuffle – 15ft)
• [Hand Knee Crawl)](https://www.youtube.com/watch?v=PIn1J5TCq4Q – 15ft

Skill – (5 rounds)

• Tripod Transition – 2x – each side

Combo – (4 Rounds)

• Vertical Jump – 5x – 18 inches
• Deep Squat – 5x
• Deadlift – 5x – 50lbs
• Push Press – 5x – 25lbs

27 Mar 2015 #2

Warm Up Mobility – (3 rounds)

• Stepping Up – 10x
• Knee Elbow Crawl – 10ft
• Shoulder Crawl – 10ft

Skill – (5 rounds)

• Sit to Backward Roll – 4x

Combo – (5 rounds)

• Hip Thrust Crawl – 30ft
• Broad Jump – 30ft
• Tripod Transition - 2x
• Pivot Reverse – 2x

18 Mar 2015 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=63035c7f5f&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Tall Half-Kneeling to Kneeling – 5x
• Kneeling to Lateral Half Kneeling - 5x
• Rocking – 10x
• Deep Squat – 10x

Skill – (5 rounds)

• Deep Squat – 5x – 30lbs

Combo – (3 Rounds)

• Leg Swing Jump – 5x
• Walking Split Squat – 10x
• Balancing Walk – 15ft

18 Mar 2015 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=63035c7f5f&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Walking Split Squat - 6x
• Tap Swing - 6x
• Supine Crawl – 40ft

Skill – (5 rounds)

• Deadlift – 5x – 50% bodyweight

Combo – (4 rounds)

• Stepping Under – 10x
• Balancing Walk – 30ft – carry 10lbs
• Lateral Side Jump – 5x left and right
• Rotational Throw - 10x – 15lbs

12 Mar 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=cae111fdd9&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Dead Hang – 15sec
• Inverted Crawl – 30ft
• Foot Hand Crawl – 30ft

Skill – (5 Rounds)

• Pull-Up Hold – 2x – 10 seconds

Combo – (3 Rounds)

• Foot Hand Crawl – 30ft
• Walking Split Squat – 30ft
• Tripod Transition – 2x – each side

12 Mar 2015 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=cae111fdd9&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Deadlift - 6x – 50lbs
• Tap Swing - 6x
• Deep Knee Bend – 6x

Skill – (5 rounds)

• Hand Carry 40lbs – 100m – 20lbs each hand

Combo – (4 rounds)

• Stepping Over – 4x
• Balancing Shuffle – 30ft – carry 10lbs
• Hanging Knee Tuck – 4x
• Balancing Walk – 30ft – carry 10lb

04 Mar 2015 #1

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=1613da19b8&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Kneeling to Lateral Half Kneeling - 5x
• Deep Squat – 10x
• Tripod Transition – 2x – each side

Skill – (5 Rounds)

• Squat – 5x - 60% of Bodyweight

Combo – (3 Rounds)

• Balancing Walk – 30ft – 6 inch surface
• Leg Swing Jump – 5x – 3ft
• Walking Split Squat – 12x

04 Mar 2015 #2

From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=1613da19b8&e=d5632fc003

Warm Up Mobility – (3 rounds)

• Stepping Up - 6x
• Side Swing Hang Hold - 6x – hand releases both sides
• Depth Jump – 6x

Skill – (5 rounds)

• Deadlift – 5x – 85% bodyweight

Combo – (4 rounds)

• Stepping Over – 10x
• Balancing Walk – 30ft – carry 10lbs
• Pivot Reverse – 4x – carry 10lbs
• Lapping – 4x – 50lbs
• Front Swing Throw - 10x – 20lbs

Feb 2015

27 Feb 2015 #1

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=83b3badb15&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Tall Half-Kneeling to Kneeling - 5x
• Kneeling to Lateral Half Kneeling - 5x
• Dead Hang - 10sec

Skill – (4 rounds)

• Broad Jump – 5x

Combo – (3 Rounds)

• Foot Hand Crawl – 20ft
• Leg Swing Jump – 10x – 3ft
• Deep Squat – 10x

27 Feb 2015 #2

From: http://us1.campaign-archive2.com/?u=fc57a2d24ec9651958c48dafb&id=83b3badb15&e=d5632fc003

Warm Up Mobility – (2 rounds)

• Knee Hand Crawl – 20ft
• Inverted Crawl – 20ft
• Kneeling to Tall Half Kneeling – 6x

Skill – (5 rounds)

• Balancing Walk – 24ft

Combo – (4 rounds)

• Deadlift – 10x - 40lbs
• Lateral Side Jump - x5 left and right
• Side Swing – 10x – hand releases