Respect is earned. – Mobility and Activation Protocol Warm Up: AMRAP 13min: — 250mts (Pick your poison) —13 OHS [PVC] — 13 TT2 — 13 Burpee Pull Ups Strength: Back Squats: —10min to reach 80% of Deadlift’s 1RM or a Heavy Rep for the day Deads: EMOM 5min — 1…
See yourself as a product and be selfish. – Mobility and Activation Protocol Warm Up: 3 Rounds of 2min each: — Assault Bike — Row — Ski Strength: 5 x 5 starting @ 60%— Back Squat (Add weight in each round) Endurance: AMRAP 14min — 14 Power Snatches 75/55…
Simple and significant. – Mobility and Activation Protocol Warm Up: 4 Rounds For Time — 20 KB Swings — 20 KB Taters — 20 KB Clean and Jerks (Unilateral) — 4 Burpees Strength: Pulls: Pendlay Rows: EMOM 5min — 3 Pendlay Rows @ 60% Then; Pendlay Row: EMOM 5min …
You don’t need to eat less, you need to eat better – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 15 Air Squats — 15 Box Step Ups — 15 Jumping Lunges — 15 Deads 45/35 Strength: Squats: —10min to make weight: 90% of Snatch OH…
Are we well? – Mobility and Activation Protocol Work: 9kms Goal: 45min / 55min After-Party: Chill-time
Motivation Sucks! – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Burpees + 3 Push Ups To be performed in a 30min window: 00min – 05min: — As many Pull Ups as possible 05min – 10min: — 30sec ON 30sec OFF — Burpees 10min – 15min: — …
What if it all ended tomorrow? – Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 Cal — 15 OHS [PVC] — 25 V-Ups — 50 Double Unders Strength: OHS: Deja Vu? —10min to reach 80% of OH’s 1RM or a Heavy Rep for the day OHS: EMOM 5min…
It is not about winning… – Mobility and Activation Protocol Warm Up: 6min for calories Pick your Poison — Assault Bike — Row — Ski Strength: 5 x 5 starting @ 60% — Bench Press (Add weight in each round) Endurance: AMRAP 16min — 11 Push Ups — 10…
Numbers are strength… – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Man Makers Strength: Pulls: —10min to make weight: 70% of Deadlift Pendlay Rows: EMOM 5min — 3 Pendlay Rows @ 60% Then;…
Throw some glitter… – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 10 Jumping Squats — 10 Box Step Ups — 10 Jumping Lunges — 20 Deads 45/35 Strength: Squats: —10min to make weight: 100% of Clean Front Squats: EMOM 5min — 3 Front Squats @ 60%…
