For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 10 Lunges — 10 Plank Taps — 10 Cal Endurance: Row: 2k for time (CAP 10min) Endurance: AMRAP 10min — 10 Front Rack Lunges 45/35 — 10 Jumping Squats Complementary work: 5 x…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 5 Push Ups — 5 Burpees — 5 Burpee Pull Ups Strength: Press: —10min para llegar al 65% de su Press / si no lo tiene haga un MAX Rep para el día…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 7 Rounds: (CAP 15min) — 3 Burpee Box Jump Overs — 10 Step Ups — 13 Box Jumps Strength: Squats: —10min para llegar al 65% de su OHS / si no lo tiene haga un MAX Rep para…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 10min — 200mts RowErg/SkiErg — 10 Step Ups Strength: Back Squats: EMOM  7min —  1 Back Squats @ 80% Endurance: AMRAP 21min — Corre 400mts — 15 Goblet Squats — 10 KB Taters Complementary work: 5 x…

For 10min prior to session: – Mobility and Activation Protocol WOD: Endurance: Op1: 10kms Sub 60min Op2: 15km Sub 80min Op3: 20km @ 6min / km Complementary work: 5 x Bacon AbComplex

For 10min prior to session: – Mobility and Activation Protocol Warm Up: 5 Rondas de — 10 Spidermans — 10 Inch-Worms — 10 Push Ups Negativos Strength: EMOM 5min | 30sec ON / 30 Sec OFF —Max Reps Press @ 45/35For time: — 145 Push Ups Endurance: Rema /. Ski …

For 10min prior to session: – Mobility and Activation Protocol Warm Up: For time: — 5 Rounds of “Cindy” Strength: Snatch Press: EMOM  10min —  1 Press Behind the Neck + 3 OHS @ 50% (OHS) Endurance: AMRAP 15min — 1 Round of “Cindy” — 1 Clean and Jerk  135/95…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 10min — 10 Cal — 35 Double Unders Strength: Back Squats: —10min para llegar al 65% de su Back Squat / si no lo tiene haga un MAX Rep para el día y en ese base su…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 8min — 8 Push Ups — 18 Cal — 8 Tricep Extensions Strength: EMOM 7min —5 Strict HSPU / HRPU Tome 10min para preparar su peso y llegar al 65% de su Bench Press EMOM 8min: —…

For 10min prior to session: – Mobility and Activation Protocol Warm Up: AMRAP 5min — 13 Thrusters 45/35 — 8 Burpees Strength: Thrusters: —10min para llegar al 65% de su Front Squat / si no lo tiene haga un MAX Rep para el día y en ese base su 65%…