10min prior to the session: – Mobility and Activation Protocol Warm Up: AMRAP 16min: — 10 KB Swings — 40 Double Unders — 10 Thrusters 45/35 La Mixo: —EMOM 10min — 2 Clean + 1 Front Squat + 1 Jerk @ 80% of Jerk Endurance: For time: 4 Rounds of…

10min prior to the session – Mobility and Activation Protocol Warm Up: AMRAP 25min: — 10 Push Ups — 15 Cleans 45/35 —20 Dips La Mixo: —EMOM 10min — 1 Clean @ 80% Endurance: For time: 7 Rounds of — 50 DU’s — 10 Burpees Over the Bar —1 Dead…

Your word is a lamp for my feet, a light for my path – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 50 DUs — 15 KB Swings — Rest the remaining time Strength: 5 x 5 starting @ 60% — Deads…

  Get well soon! – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 30 Push Ups — 20 Dips — 10 Pull Ups – 5 Wall Balls Strength: Press: Floor Press: EMOM  15min —  6 Floor Press @ 60%   Endurance: AMRAP 11min — 20 Dips —…

Don’t dwell in the mistakes or glories of the past and dreams of the future. Dwell in the now – Mobility and Activation Protocol Warm Up: AMRAP 5min — 50 Double Unders — 7 Burpees — 5 Jumping Squats — 3 Deads 45/35 The Work: 1st Station 5min: Row2nd Station…

“The unexamined life is not worth living” —Socrates – Mobility and Activation Protocol Warm Up: 13min of: — 8 Pendlay Rows 45/35 — 8 KB Swings — 8 Burpee Box Jump Overs — 8 V-Ups Strength: EMOM 13min: —30seg ON 30seg OFF | Plank Then; EMOM  8min   —30seg ON…

“We are not what we know but what we are willing to learn”  – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 50 DUs — 15 KB Swings — Rest the remaining time Strength: 5 x 5 starting @ 60% — Snatch…