Strength is numbers… – Mobility and Activation Protocol Warm Up: 7 Rounds For Time (No cap — fuck your feelings, do the work) — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Wall Balls Strength: Pulls: —10min to make weight: 70% of Deadlift Pendlay Rows:…

I know what I have to do… – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 40 Jumping Squats — 30 Box Step Ups — 20 Jumping Lunges — 10 Deads 45/35 Strength: Squats: —10min to make weight: 100% of Clean Front Squats: EMOM  5min —  3…

For the record; this sucks… – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Push Ups + 2 Burpees To be performed in a 30min window: 00min – 05min: — As many Wall Balls as possible 05min – 10min: —  30sec ON 30sec OFF — Push Ups 10min…

This is now!!! – Mobility and Activation Protocol Warm Up: AMRAP  7min: — 5 Inch-Worms — 5 OHS [PVC] — 5 V-Ups — 50 Double Unders Strength: OHS: —10min to reach 80% of OH’s 1RM or a Heavy Rep for the day OHS: EMOM 5min —  1 Rep @ 80%…

Strength is numbers… – Mobility and Activation Protocol Warm Up: 3 – 2 – 1 min — Assault Bike — Row — Ski Strength: Karen — 150 Wall Balls for time   Endurance: AMRAP 9min — 9 Burpees — 7 Dips —  5 Box Jumps Complementary work: 5 x 20…

Strength is numbers… – Mobility and Activation Protocol Warm Up: 7 Rounds For Time (No cap — fuck your feelings, do the work) — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Wall Balls Strength: Snatch: —10min to make weight: 70% Snatch: EMOM  5min — …

Reward means nothing, without the work – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 Cal (Row) — 3 Toes 2 Bar — 30 Jumping Lunges — 15 V-Ups Strength: Deads: —10min to make weight: 100% of Clean Clean Deads: EMOM  5min —  3 Clean Deads…

Indomitable will… – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Lunges + 2 Jumping Lunges Strength: Thrusters: —10min to reach 80% of Thruster’s 1RM or a Heavy Rep for the day Thruster: EMOM 5min —  1 Rep @ 80% Then;   Thruster: EMOM  5min   —  3…