“Newton’s first law tells us, an object at rest—like your ass—tends to stay at rest.” — Victore – Mobility and Activation Protocol Warm Up: 5 Rounds For Time (No cap — fuck your feelings, do the work) — Run 300mts — Row 200mts — 100 Double Unders Strength: Pulls: Pulls:…

  Feck Perfuction! – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 15 Wall Balls — 5 Box Step Ups — 10 Burpees — 5 Box Step Ups — 15 V-Ups — 5 Box Step Ups Strength: Squats: —10min to make weight: 90% of Clean Front Squats:…

You’re born alone and you die alone – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Push Press + 3 Pendlay Rows 45/35 To be performed in a 30min window: 00min – 05min: — As many Dips as possible 05min – 10min: —  30sec ON 30sec OFF —…

You want respect? Go out and get it for yourself. – Mobility and Activation Protocol Warm Up: AMRAP  20min: — 250mts (Pick your poison) — 30 OHS [PVC] — 20 TT2 — 10 Burpee Pull Ups Strength: Back Squats:  —10min to reach 80% of Back Squat’s 1RM or a Heavy…

You are the product. You feeling something. That’s what sells. – Mobility and Activation Protocol Warm Up: 3 Rounds of 2min each: — Assault Bike — Row — Ski Strength: 5 x 5 starting @ 60%— OH Squat (Add weight in each round)   Endurance: AMRAP 14min — 14 Snatches…

Make it simple, but significant: Keep things simple, but make them meaningful – Mobility and Activation Protocol Warm Up: 7 Rounds For Time (No cap — fuck your feelings, do the work) — 20 KB Swings — 20 KB Taters — 20 KB Clean and Jerks (Unilateral) — 4 Burpees Strength:…

  Change is neither good nor bad: Change is what it is, and you can embrace it and make it work for you.  – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 25 Air Squats — 25 Box Step Ups — 25 Jumping Lunges — 10 Clusters 45/35…