# 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](https://www.youtube.com/watch?v=2b4HwWUQaCQ) – 10sec * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) – 2x – each side * [Shoulder Crawl](https://www.youtube.com/watch?v=Am2pCsOeqAE) – 20ft **Skill – (5 rounds)** * [Hand Carry](https://www.youtube.com/watch?v=QQZiAPipFBQ) – 100ft - 50% of Bodyweight **Combo – (3 rounds)** * [Waist Carry](https://www.youtube.com/watch?v=oUFCPjCkGMw) – 60ft – 30lb object * [Push Press](https://www.youtube.com/watch?v=RusuPT_yZKU) - 6x – 30lb object * [Shoulder Carry](https://www.youtube.com/watch?v=AhmYVR75puY) - 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](https://www.youtube.com/watch?v=jLuqBarnFX0) – 25ft * [Squat to Medium Kneeling](https://www.youtube.com/watch?v=sUmq8yvVFN0) - 5x * [Foot Elbow Crawl](https://www.youtube.com/watch?v=n419fwliprU) – 10ft **Skill** * [Front Swing Throw](https://www.youtube.com/watch?v=J9S7gC0vGsM) – 25x – 10lbs **Combo – (3 Rounds)** * [Waist Carry](https://www.youtube.com/watch?v=oUFCPjCkGMw) – 30ft – 30lbs * [Forward Stepping Down](https://www.youtube.com/watch?v=8n5m4SVVdX0) – 10x * [Broad Jump](https://www.youtube.com/watch?v=hYm0_dUaykk) – 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](https://www.youtube.com/watch?v=3zy0Yx8oZoM) – 10x * [Deep Knee Bend](https://www.youtube.com/watch?v=W4LuS9rK0gU) – 10x * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 15ft **Skill** * [Front Swing Throw](https://www.youtube.com/watch?v=J9S7gC0vGsM) – 15x – 10% of bodyweight for max distance **Combo – (4 Rounds)** * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 20ft * [Leg Swing Jump](https://www.youtube.com/watch?v=mvtjTEAbQJw) – 10x – 3ft * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 10x * [Push Press](https://www.youtube.com/watch?v=RusuPT_yZKU) – 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](https://www.youtube.com/watch?v=W4LuS9rK0gU) – 5x * [Shoulder Crawl](https://www.youtube.com/watch?v=Am2pCsOeqAE) – 10ft * [Hip Thrust Crawl](https://www.youtube.com/watch?v=xvYxuGmvlo0) – 15ft **Skill** * [Forward Roll](https://www.youtube.com/watch?v=cTiNRwT44Uc) [Lying](https://www.youtube.com/watch?v=IG_7uSEEvBc) – 15x – left and right sides **Combo – (4 rounds)** * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 12ft * [Pivot Reverse](https://www.youtube.com/watch?v=mNDiyo9_G4Q) – 2x left and right * [Rotational Throw](https://www.youtube.com/watch?v=ra7BjSceJ08) – 10x – 10lbs * [Chest Carry](https://www.youtube.com/watch?v=SdgpeyZyHxo) – 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](https://www.youtube.com/watch?v=vwWlNsCCQQw) - 5x * [Kneeling to Lateral Half Kneeling](https://www.youtube.com/watch?v=63YcYPaYiq0) - 5x * [Deadhang](https://www.youtube.com/watch?v=2b4HwWUQaCQ) - 10sec **Skill – (5 rounds)** * [Vertical Jump](https://www.youtube.com/watch?v=xhQQ_JMJIrM) – 5x **Combo – (3 Rounds)** * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 20ft * [Leg Swing Jump](https://www.youtube.com/watch?v=mvtjTEAbQJw) – 10x – 3ft * [Deep squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 10x #### 09 Apr 2015 #2 From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=46cb797497&e=d5632fc003 **Warm Up Mobility – (3 rounds)** * [Hand Carry](https://www.youtube.com/watch?v=QQZiAPipFBQ) – 30ft – 30lbs * [Side Swing Hang Hold](https://www.youtube.com/watch?v=J0um4qnCmHM)- 6x – hand releases both sides * [Rocking](https://www.youtube.com/watch?v=gVhZi7qsuPQ) – 6x **Skill – (5 rounds)** * Power Traverse ([Front](https://www.youtube.com/watch?v=kaUi-BZ_K48) or [Side](https://www.youtube.com/watch?v=50nkArHSz8I)) – 10ft **Combo – (4 rounds)** * [Hanging Front Foot Lift](https://www.youtube.com/watch?v=4pq3AqeDa1s) - 2x * [Balancing Tripod Transition](https://www.youtube.com/watch?v=6eMjJE7wFMk) - 2x - left side * [Run](https://www.youtube.com/watch?v=3nwbzpyterI) – 200m * [Hanging Side? Foot Lift](https://www.youtube.com/watch?v=WWuc-Cj-TQI) - 2x * [Balancing Tripod Transition](https://www.youtube.com/watch?v=6eMjJE7wFMk) - 2x - right side * [Walking Split Squat](https://www.youtube.com/watch?v=3zy0Yx8oZoM) – 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](https://www.youtube.com/watch?v=63YcYPaYiq0) – 5x * [Side Shuffle](https://www.youtube.com/watch?v=KUGy8jJayYM) – 15ft) * [Hand Knee Crawl)](https://www.youtube.com/watch?v=PIn1J5TCq4Q – 15ft **Skill – (5 rounds)** * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) – 2x – each side **Combo – (4 Rounds)** * [Vertical Jump](https://www.youtube.com/watch?v=xhQQ_JMJIrM) – 5x – 18 inches * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 5x * [Deadlift](https://www.youtube.com/watch?v=s9k7uZTkyP4) – 5x – 50lbs * [Push Press](https://www.youtube.com/watch?v=RusuPT_yZKU) – 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](https://www.youtube.com/watch?v=fbUlKDY9_aA) – 10x * [Knee Elbow Crawl](https://www.youtube.com/watch?v=50xDjLn5n08) – 10ft * [Shoulder Crawl](https://www.youtube.com/watch?v=Am2pCsOeqAE) – 10ft **Skill – (5 rounds)** * [Sit to Backward Roll](https://www.youtube.com/watch?v=Z3GGSgEO-0M) – 4x **Combo – (5 rounds)** * [Hip Thrust Crawl](https://www.youtube.com/watch?v=xvYxuGmvlo0) – 30ft * [Broad Jump](https://www.youtube.com/watch?v=hYm0_dUaykk) – 30ft * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) - 2x * [Pivot Reverse](https://www.youtube.com/watch?v=mNDiyo9_G4Q) – 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](https://www.youtube.com/watch?v=63YcYPaYiq0) – 5x * [Side Shuffle](https://www.youtube.com/watch?v=KUGy8jJayYM) – 15ft) * [Hand Knee Crawl)](https://www.youtube.com/watch?v=PIn1J5TCq4Q – 15ft **Skill – (5 rounds)** * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) – 2x – each side **Combo – (4 Rounds)** * [Vertical Jump](https://www.youtube.com/watch?v=xhQQ_JMJIrM) – 5x – 18 inches * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 5x * [Deadlift](https://www.youtube.com/watch?v=s9k7uZTkyP4) – 5x – 50lbs * [Push Press](https://www.youtube.com/watch?v=RusuPT_yZKU) – 5x – 25lbs #### 27 Mar 2015 #2 **Warm Up Mobility – (3 rounds)** * [Stepping Up](https://www.youtube.com/watch?v=fbUlKDY9_aA) – 10x * [Knee Elbow Crawl](https://www.youtube.com/watch?v=50xDjLn5n08) – 10ft * [Shoulder Crawl](https://www.youtube.com/watch?v=Am2pCsOeqAE) – 10ft **Skill – (5 rounds)** * [Sit to Backward Roll](https://www.youtube.com/watch?v=Z3GGSgEO-0M) – 4x **Combo – (5 rounds)** * [Hip Thrust Crawl](https://www.youtube.com/watch?v=xvYxuGmvlo0) – 30ft * [Broad Jump](https://www.youtube.com/watch?v=hYm0_dUaykk) – 30ft * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) - 2x * [Pivot Reverse](https://www.youtube.com/watch?v=mNDiyo9_G4Q) – 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](https://www.youtube.com/watch?v=vwWlNsCCQQw) – 5x * [Kneeling to Lateral Half Kneeling](https://www.youtube.com/watch?v=63YcYPaYiq0) - 5x * [Rocking](https://www.youtube.com/watch?v=gVhZi7qsuPQ) – 10x * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 10x **Skill – (5 rounds)** * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 5x – 30lbs **Combo – (3 Rounds)** * [Leg Swing Jump](https://www.youtube.com/watch?v=mvtjTEAbQJw) – 5x * [Walking Split Squat](https://www.youtube.com/watch?v=3zy0Yx8oZoM) – 10x * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 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](https://www.youtube.com/watch?v=3zy0Yx8oZoM) - 6x * [Tap Swing](https://www.youtube.com/watch?v=Yu5xmveUJhk) - 6x * [Supine Crawl](https://www.youtube.com/watch?v=ScFJIrgb7Ec) – 40ft **Skill – (5 rounds)** * [Deadlift](https://www.youtube.com/watch?v=s9k7uZTkyP4) – 5x – 50% bodyweight **Combo – (4 rounds)** * [Stepping Under](https://www.youtube.com/watch?v=mFxjfOrLWr4) – 10x * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 30ft – carry 10lbs * [Lateral Side Jump](https://www.youtube.com/watch?v=98AXMtapt3A) – 5x left and right * [Rotational Throw](https://www.youtube.com/watch?v=ra7BjSceJ08) - 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](https://www.youtube.com/watch?v=2b4HwWUQaCQ) – 15sec * [Inverted Crawl](https://www.youtube.com/watch?v=ScFJIrgb7Ec) – 30ft * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 30ft **Skill – (5 Rounds)** * [Pull-Up Hold](https://www.youtube.com/watch?v=hPwwW_I7tu0) – 2x – 10 seconds **Combo – (3 Rounds)** * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 30ft * [Walking Split Squat](https://www.youtube.com/watch?v=3zy0Yx8oZoM) – 30ft * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) – 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](https://www.youtube.com/watch?v=s9k7uZTkyP4) - 6x – 50lbs * [Tap Swing](https://www.youtube.com/watch?v=Yu5xmveUJhk) - 6x * [Deep Knee Bend](https://www.youtube.com/watch?v=W4LuS9rK0gU) – 6x **Skill – (5 rounds)** * [Hand Carry](https://www.youtube.com/watch?v=QQZiAPipFBQ) 40lbs – 100m – 20lbs each hand **Combo – (4 rounds)** * [Stepping Over](https://www.youtube.com/watch?v=qv-2qY0_MNE) – 4x * [Balancing Shuffle](https://www.youtube.com/watch?v=Pe714oKWKS4) – 30ft – carry 10lbs * [Hanging Knee Tuck](https://www.youtube.com/watch?v=lI9TWVRCmY4) – 4x * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 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](https://www.youtube.com/watch?v=63YcYPaYiq0) - 5x * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 10x * [Tripod Transition](https://www.youtube.com/watch?v=ErLwBXuyjXM) – 2x – each side **Skill – (5 Rounds)** * [Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 5x - 60% of Bodyweight **Combo – (3 Rounds)** * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 30ft – 6 inch surface * [Leg Swing Jump](https://www.youtube.com/watch?v=mvtjTEAbQJw) – 5x – 3ft * [Walking Split Squat](https://www.youtube.com/watch?v=3zy0Yx8oZoM) – 12x #### 04 Mar 2015 #2 From: http://us1.campaign-archive1.com/?u=fc57a2d24ec9651958c48dafb&id=1613da19b8&e=d5632fc003 **Warm Up Mobility – (3 rounds)** * [Stepping Up](https://www.youtube.com/watch?v=fbUlKDY9_aA) - 6x * [Side Swing Hang Hold](https://www.youtube.com/watch?v=J0um4qnCmHM) - 6x – hand releases both sides * [Depth Jump](https://www.youtube.com/watch?v=LDR2RzJcS_4) – 6x **Skill – (5 rounds)** * [Deadlift](https://www.youtube.com/watch?v=s9k7uZTkyP4) – 5x – 85% bodyweight **Combo – (4 rounds)** * [Stepping Over](https://www.youtube.com/watch?v=qv-2qY0_MNE) – 10x * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 30ft – carry 10lbs * [Pivot Reverse](https://www.youtube.com/watch?v=mNDiyo9_G4Q) – 4x – carry 10lbs * [Lapping](https://www.youtube.com/watch?v=MpXm6_ypAPY) – 4x – 50lbs * [Front Swing Throw](https://www.youtube.com/watch?v=J9S7gC0vGsM) - 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](https://www.youtube.com/watch?v=vwWlNsCCQQw) - 5x * [Kneeling to Lateral Half Kneeling](https://www.youtube.com/watch?v=63YcYPaYiq0) - 5x * [Dead Hang](https://www.youtube.com/watch?v=2b4HwWUQaCQ) - 10sec **Skill – (4 rounds)** * [Broad Jump](https://www.youtube.com/watch?v=hYm0_dUaykk) – 5x **Combo – (3 Rounds)** * [Foot Hand Crawl](https://www.youtube.com/watch?v=7GfVNCke8gk) – 20ft * [Leg Swing Jump](https://www.youtube.com/watch?v=mvtjTEAbQJw) – 10x – 3ft * [Deep Squat](https://www.youtube.com/watch?v=ZlgMxdibUI0) – 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](https://www.youtube.com/watch?v=PIn1J5TCq4Q) – 20ft * [Inverted Crawl](https://www.youtube.com/watch?v=ScFJIrgb7Ec) – 20ft * [Kneeling to Tall Half Kneeling](https://www.youtube.com/watch?v=5FFE6rRh-L4) – 6x **Skill – (5 rounds)** * [Balancing Walk](https://www.youtube.com/watch?v=mS7eNSEZrpc) – 24ft **Combo – (4 rounds)** * [Deadlift](https://www.youtube.com/watch?v=s9k7uZTkyP4) – 10x - 40lbs * [Lateral Side Jump](https://www.youtube.com/watch?v=98AXMtapt3A) - x5 left and right * [Side Swing](https://www.youtube.com/watch?v=nn_1gFSS9Ec) – 10x – hand releases