Run it back! – Mobility and Activation Protocol Work: 8kms Goal: 45min After-Party: Chill-time
Jun 22
Programa
Jun 21
Rest — it is part of the deal, you’re a human regardless — we are working on it. – Mobility and Activation Protocol Work ethic wins it all.
Jun 20
TEST DAY – Mobility and Activation Protocol First Test: For time: — Row 2k La Mixo: —Snatch — Look for a Heavy Rep in a 15min window —OHS — Look for a Heavy Rep in a 15min window Endurance: AMRAP 9min — 5 Wall Balls —5 Power Snatches 75/55 Complementary…
Jun 19
– Mobility and Activation Protocol Warm Up: 3 Rounds for time: — 20 Dips — 20 KB Swings — 20 AbMat Sit Ups —10 KB Snatches 5/5 La Mixo: —EMOM 10min — 5 Snatches @ 60% of Snatch —EMOM 6min — 30sec ON 30sec OFF: Plank Endurance: For time:…
Jun 18
– Mobility and Activation Protocol Warm Up: AMRAP 12min: As one giant set of unbroken reps: — 10 Weighted Lunges — 10 Goblet Squats (same weight) —10 KB Taters La Mixo: —EMOM 11min — 1 Snatch + 3 OH Squat @ 80% of OHS —EMOM 6min — 6…
Jun 17
– Mobility and Activation Protocol Warm Up: 3 Rounds for time: — 20 Push Ups — 20 KB Swings — 20 Push Ups —10 KB Jerks 5/5 La Mixo: —EMOM 10min — 5 Snatch Press @ 80% of Strict Press —EMOM 6min — 10 HSPU / HRPU Endurance: For…
Jun 16
– Mobility and Activation Protocol Warm Up: AMRAP 11min: — 12 Box Jump Overs — 6 OHS 45/35 —12 Lunges La Mixo: —EMOM 10min — 2 OHS @ 80% of Snatch —EMOM 5min — 1 Snatch Dead + 3 Panda Pull @ 80% of Snatch Endurance: For time: 5…
Jun 15
Run it! – Mobility and Activation Protocol Work: 5kms Goal: 25min After-Party: Chill-time
Jun 14
Rest — it is part of the deal, you’re a human regardless — we are working on it. – Mobility and Activation Protocol Work as hard as you can. Rest and repeat.
Jun 13
Trece Seis – Mobility and Activation Protocol Warm Up: 13min of: — 13 Cal (Row) — 13 Deads — 13 Burpee Box Jump Overs — 13 T2B Strength: EMOM 13min: —30seg ON 30seg OFF | L-Sit Hold Then; EMOM 8min —30seg ON 30seg OFF | OHS 45/35 Endurance: AMRAP…