For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 8 Burpee Box Jump Overs — 8 Lunges 4/4 — 8 KB Swings Strength: Thrusters: —10min para llegar al 75% de su Front Squat / si no lo tiene haga un MAX Rep…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds: (CAP 20min) — 20 Pendlay Rows — 20 Push Ups — 10 Cal — 25 DU Strength: Jerks: Bench Press: EMOM  7min —  3 Bench Press @ 65% Then; Push Jerks: EMOM  5min — 2 Bench…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 4 Rounds: (CAP 15min) — 7 Power Snatches 45/35 — 14 OHS —10 Cal Strength: Squats: —10min para llegar al 1 Heavy Rep de OHS OH Squats: EMOM  7min —  3 OH Squats @ 65%Then;OH Squats: EMOM  5min—…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 10 Lunges — 10 Plank Taps — 10 Cal Endurance: 15min window to: — 2k for time — Remaining Time Burpees over the Row Endurance: AMRAP 10min — 10 Thrusters 45/35 — 10…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds: (CAP 11min) — 5 Push Ups — 5 Burpees — 5 Burpee Pull Ups Strength: Push Press: EMOM  7min —  3 Push Press @ 65% Then; Push Press: EMOM  5min —  5 Push Press  @ 50%Next;…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds: (CAP 11min) — 10 Inch Worms — 30 DB Deads — 50 Double Unders Strength: Squats: —10min para llegar al 65% de su OHS / si no lo tiene haga un MAX Rep para el día…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 7 Jerks 45/35 — 7 Pendlay Rows — 7 Pull Ups Strength: Jerks: Push Jerks: EMOM  7min —  3 Push Jerks @ 65% Then;  Push Jerks: EMOM  5min — 2 Push Jerks @…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 7 Power Snatches 45/35 — 10 OHS — 3 Snatches Strength: Squats: —10min para llegar al 1 Heavy Rep de OHS OH Squats: EMOM  7min —  3 OH Squats @ 65%Then; OH Squats:…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 10 Lunges — 10 Plank Taps — 10 Cal Endurance: Row: 2k for time (CAP 10min) Endurance: AMRAP 10min — 10 Front Rack Lunges 45/35 — 10 Jumping Squats Complementary work: 5 x…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 5 Push Ups — 5 Burpees — 5 Burpee Pull Ups Strength: Press: —10min para llegar al 65% de su Press / si no lo tiene haga un MAX Rep para el día…