Sneak-y – Mobility and Activation Protocol Work: 10kms Goal: 70min After-Party: Chill-time

23/26 – Mobility and Activation Protocol Warm Up: From 00:00 to 00:10 AMRAP: —10 Burpee Pull Ups — 10 Roll Outs 95/75 — 10 Cal From 00:06 to 00:09 Rest From 00:09 to 00:18 min: AMRAP — 350mts — 10 Thrusters 95/75 — 100 DU’s From 00:18 to 00:24 min:…

Singing in the Rain! – Mobility and Activation Protocol Warm Up: 3 Rounds for time: – 10 Thrusters – 200mts (Ski / Row / AB / Run) – 10 Burpees EMOM 6min: — 30sec MAX Dragon Flags Endurance: “DoñAnita” AMRAP 20min 10 DB Snatch + OHS* 50/30 15 Pull Ups…

No Rain! – Mobility and Activation Protocol Warm Up: AMRAP 11 min: — 10 KB Taters — 15 HRPU EMOM 6min: — 10 Cal [Pick Your Poison] + 5 Air Squats Endurance: AMRAP 11min — 11 Cleans 95/75 —  11 Thrusters 95/75 — 11 Lunges Complementary work: EMOM 5min —…

Let it rain! – Mobility and Activation Protocol Warm Up: In a 15min window: 5 Rounds of: — 350mts Row / Ski — 10 Step Ups Then: 7 Rounds of: — 10 Lunges — 10 Wall Balls EMOM 6min: —Double Unders 30sec ON / 30sec OFF Endurance: AMRAP 5min —…

Run your sneakers, eat some snickers. – Mobility and Activation Protocol Work: 08kms Goal: 55min After-Party: Chill-time

16/26 – Mobility and Activation Protocol Warm Up: AMRAP 06 min: — 3 Burpee Pull Ups — 10 Dips — 10 Cal 3min Rest AMRAP 06 min: — 3 Burpee Pull Ups — 10 Lunges — 10 Push Ups EMOM 6min: —Weighted Plank 30sec ON / 30sec OFF 25/15 Endurance:…

Go until you can’t. – Mobility and Activation Protocol Warm Up: AMRAP 8 min: — 15 Box Step Ups — 15 Goblet Squats — 50 DUs EMOM 6min: —V-Ups 30sec ON / 30sec OFF Endurance: AMRAP 9min — 10 Thrusters 95/75 —15 Box Jumps Complementary work: EMOM 5min — 8…

Breathe Marty! – Mobility and Activation Protocol Warm Up: AMRAP 08 min: — 10 KB Taters — 3 Burpees EMOM 6min: — 10 Cal [Pick Your Poison] Endurance: AMRAP 09min — 10 Deads 95/75 —  7 Snatches 95/75 —40 Lunges Complementary work: EMOM 5min — 10 Push Ups