Strength is numbers… – Mobility and Activation Protocol Warm Up: 3 – 2 – 1 min — Assault Bike — Row — Ski Strength: Karen — 150 Wall Balls for time   Endurance: AMRAP 9min — 9 Burpees — 7 Dips —  5 Box Jumps Complementary work: 5 x 20…

Strength is numbers… – Mobility and Activation Protocol Warm Up: 7 Rounds For Time (No cap — fuck your feelings, do the work) — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Wall Balls Strength: Snatch: —10min to make weight: 70% Snatch: EMOM  5min — …

Reward means nothing, without the work – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 Cal (Row) — 3 Toes 2 Bar — 30 Jumping Lunges — 15 V-Ups Strength: Deads: —10min to make weight: 100% of Clean Clean Deads: EMOM  5min —  3 Clean Deads…

Indomitable will… – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Lunges + 2 Jumping Lunges Strength: Thrusters: —10min to reach 80% of Thruster’s 1RM or a Heavy Rep for the day Thruster: EMOM 5min —  1 Rep @ 80% Then;   Thruster: EMOM  5min   —  3…

Indomitable will… – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Lunges + 2 Jumping Lunges Strength: Thrusters: —10min to reach 80% of Thruster’s 1RM or a Heavy Rep for the day Thruster: EMOM 5min —  1 Rep @ 80% Then;   Thruster: EMOM  5min   —  3…

That’s how the cookie crumbles… – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 20cal — 20 KB Swings — 20 Push Ups — 20 V-Ups — 20 Lunges Strength: Deads: —10min to make weight: 70% Deads: EMOM  5min —  3 Snatches @ 60% Then;   Deads:…

Be yourself — everyone else is taken – Mobility and Activation Protocol Warm Up: EMOM 12min — Min 01: 10 Cal (Ski) — Min 02: 30sec ON 30 Sec OFF: Push Press 45/35 — Min 03: 10 Dips Strength: Jerk: —10min to make weight: 80% of Push Jerk Push Jerk:…