Bend, don’t break. – Mobility and Activation Protocol Warm Up: 7min of burpees Strength: Push Ups: —Keep it simple. Push Ups: EMOM 5min — 30sec ON /. 30sec OFF Then; Push Ups: EMOM 5min — 1 Eccentric [Negative] Push Up (10 to 15sec) Next; Deads: EMOM 5min…
Take 10min prior to session to unfuck your brain, life and goals are not about yearly goals, it is all about the nasty day to day grind and hard work. Year 10 is here. Let’s make it count. These aren’t gonna be nice days, but you’ll see in a year……
For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 13min: — 13 Thrusters 35/45 — 8 Good Mornings 35/45 — 5 V-Ups Strength: 5 Rondas a su ritmo: — 1 Clean + 3 Jerks @ 75% Luego: Por tiempo: — 13 Thrusters @ 70% de…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 5 Burpees — 10 Push Ups — 100 Double Unders — 5 Push Ups (Negative) Strength: Floor Press: —10min para llegar al 75% de su Floor Press / si no lo tiene haga…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 1min – 2min – 3min — Assault Bike + 15 KB Swings — Ski Erg + 15 KB Swings — Row Erg + 15 KB Swings Strength: Squats: —10min para llegar al 75% de su Front Squat /…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: For Time — 10 Box Step Ups — 20 Box Jumps — 30 Wall Balls — 40 Russian Twists Endurance: 2k for time (SkiErg or RowErg) Goal: Aim for a sub 8min Complementary work: 5 x…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: For Time — 500mts Row — 500mts Ski — 30 Plank Taps — 30 Burpees Strength: Jerks: —10min para llegar al 75% de su Jerks / si no lo tiene haga un MAX Rep para el día…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3min – 2min -1min — Assault Bike — Ski Erg — Row Erg — 100 Double Unders Strength: Squats: —10min para llegar al 75% de su BackSquats / si no lo tiene haga un MAX Rep para el…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 250mts Ski — 20 Push Ups — 20 Dips — 100 Double Unders Strength: Press: —10min para llegar al 75% de su Jerks / si no lo tiene haga un MAX Rep…
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 1min – 2min – 3min — Assault Bike — Ski Erg — Row Erg Strength: Squats: —10min para llegar al 75% de su Front Squat / si no lo tiene haga un MAX Rep para el día y…
