“We are not what we know but what we are willing to learn”  – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 50 DUs — 15 KB Swings — Rest the remaining time Strength: 5 x 5 starting @ 60% — Snatch…

See yourself as a product and be selfish. – Mobility and Activation Protocol Warm Up: — 1min Assault Bike — 2min Row — 3min Ski Strength: 5 x 5 starting @ 60%— Front Squat (Add weight in each round)   Endurance: AMRAP 10min — 10 Thrusters 75/55 — 5 Burpees…

Tool is such a great band. – 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 KB Swings as possible 05min – 10min: —  30sec ON 30sec OFF —…

  Perfection is the enemy of achievable. – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 5 Wall Balls — 5 Box Step Ups — 10 Burpees — 5 Box Step Ups — 5 V-Ups — 5 Box Step Ups Strength: Squats: —10min to make weight: 90%…

Lift like you mean it. – Mobility and Activation Protocol Warm Up: 13min of: — 8 Cal (Row) — 8 KB Swings — 8 Burpee Box Jump Overs — 8 T2B Strength: EMOM 13min: —30seg ON 30seg OFF | L-Sit Hold Then; EMOM  8min   —30seg ON 30seg OFF |…

“Asking questions is the path to knowledge, and asking for help is how you progress.” — Victore – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 50 DUs — 15 KB Swings — Rest the remaining time Strength: 5 x 5 starting…

Listen to Pantera and have an ice cream, we are repeating this infernal WOD. – 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 –…