Werk it. – Mobility and Activation Protocol Work: 5kms Goal: 30min / 45min After-Party: Chill-time
Ene 05
Ene 04
Rest — it is part of the deal, you’re a human regardless — we are working on it. – Mobility and Activation Protocol Eat well. Not more, not less — just better.
Ene 03
Silence is better than bullshit – Mobility and Activation Protocol Warm Up: 10 Rounds For Time (No cap — fuck your feelings, do the work) — 200 Double Unders — 40 KB Swings — 20 AbMat Sit Ups Strength: Clean and Jerk: —10min to make weight: 70% Cleans: EMOM 5min…
Ene 02
Bend, don’t break. – Mobility and Activation Protocol Warm Up: 7min of burpees Strength: Push Ups: —Keep it simple. Push Ups: EMOM 5min — 30sec ON /. 30sec OFF Then; Push Ups: EMOM 5min — 1 Eccentric [Negative] Push Up (10 to 15sec) Next; Deads: EMOM 5min…
Ene 01
Take 10min prior to session to unfuck your brain, life and goals are not about yearly goals, it is all about the nasty day to day grind and hard work. Year 10 is here. Let’s make it count. These aren’t gonna be nice days, but you’ll see in a year……
Dic 13
For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 13min: — 13 Thrusters 35/45 — 8 Good Mornings 35/45 — 5 V-Ups Strength: 5 Rondas a su ritmo: — 1 Clean + 3 Jerks @ 75% Luego: Por tiempo: — 13 Thrusters @ 70% de…
Nov 22
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 5 Burpees — 10 Push Ups — 100 Double Unders — 5 Push Ups (Negative) Strength: Floor Press: —10min para llegar al 75% de su Floor Press / si no lo tiene haga…
Nov 21
For 10min prior to session: – Mobility and Activation Protocol Warm Up: 1min – 2min – 3min — Assault Bike + 15 KB Swings — Ski Erg + 15 KB Swings — Row Erg + 15 KB Swings Strength: Squats: —10min para llegar al 75% de su Front Squat /…
Nov 20
For 10min prior to session: – Mobility and Activation Protocol Warm Up: For Time — 10 Box Step Ups — 20 Box Jumps — 30 Wall Balls — 40 Russian Twists Endurance: 2k for time (SkiErg or RowErg) Goal: Aim for a sub 8min Complementary work: 5 x…
Nov 19
For 10min prior to session: – Mobility and Activation Protocol Warm Up: For Time — 500mts Row — 500mts Ski — 30 Plank Taps — 30 Burpees Strength: Jerks: —10min para llegar al 75% de su Jerks / si no lo tiene haga un MAX Rep para el día…