Numbers are strength… – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Man Makers Strength: Pulls: —10min to make weight: 70% of Deadlift Pendlay Rows: EMOM  5min —  3 Pendlay Rows @ 60% Then;…

Throw some glitter… – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 10 Jumping Squats — 10 Box Step Ups — 10 Jumping Lunges — 20 Deads 45/35 Strength: Squats: —10min to make weight: 100% of Clean Front Squats: EMOM  5min —  3 Front Squats @ 60%…

You wouldn’t wanted any other way – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Burpees + 3 Push Ups To be performed in a 30min window: 00min – 05min: — As many Dips as possible 05min – 10min: —  30sec ON 30sec OFF — Skull Crushers  …

What if it all ended tomorrow? – Mobility and Activation Protocol Warm Up: AMRAP  10min: — 10 Cal — 15 KB Deads — 25 V-Ups — 50 Double Unders Strength: Sumo Deads:  —10min to reach 80% of OH’s 1RM or a Heavy Rep for the day Sumo Deads: EMOM 5min…

1% Better is huge progress, be proud – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 20 Mountain Climbers — 15 V-Ups — 10 Deads 45/35 — Rest the remaining time Strength: 5 x 5 starting @ 60%  — Front Squats (Add…

Move, the rest falls in place – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — Ski 300mts — Row 200mts — 100 Double Unders Strength: Pulls: Pulls: EMOM  5min —  3 Strict Pull Ups Then;   Dips: EMOM  5min   —  3 Strict Dips Next;   Eccentric…

Respect among your peers – Mobility and Activation Protocol Warm Up: AMRAP 18min: — 250mts (Pick your poison) — 10 Burpee Pull Ups Strength: Back Squats:  —10min to reach 80% of Back Squat’s 1RM or a Heavy Rep for the day Back Squats: EMOM 5min —  1 Rep @ 80%…