Motivation Sucks! – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Burpees + 3 Push Ups To be performed in a 30min window: 00min – 05min: — As many Pull Ups as possible 05min – 10min: — 30sec ON 30sec OFF — Burpees 10min – 15min: — …
What if it all ended tomorrow? – Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 Cal — 15 OHS [PVC] — 25 V-Ups — 50 Double Unders Strength: OHS: Deja Vu? —10min to reach 80% of OH’s 1RM or a Heavy Rep for the day OHS: EMOM 5min…
It is not about winning… – Mobility and Activation Protocol Warm Up: 6min for calories Pick your Poison — Assault Bike — Row — Ski Strength: 5 x 5 starting @ 60% — Bench Press (Add weight in each round) Endurance: AMRAP 16min — 11 Push Ups — 10…
Numbers are strength… – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 KB Taters — 10 KB Swings — 35 Double Unders — 10 Man Makers Strength: Pulls: —10min to make weight: 70% of Deadlift Pendlay Rows: EMOM 5min — 3 Pendlay Rows @ 60% Then;…
Throw some glitter… – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 10 Jumping Squats — 10 Box Step Ups — 10 Jumping Lunges — 20 Deads 45/35 Strength: Squats: —10min to make weight: 100% of Clean Front Squats: EMOM 5min — 3 Front Squats @ 60%…
Go for it! – Mobility and Activation Protocol Work: 8kms Goal: 45min / 55min After-Party: Chill-time
You wouldn’t wanted any other way – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Burpees + 3 Push Ups To be performed in a 30min window: 00min – 05min: — As many Dips as possible 05min – 10min: — 30sec ON 30sec OFF — Skull Crushers …
What if it all ended tomorrow? – Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 Cal — 15 KB Deads — 25 V-Ups — 50 Double Unders Strength: Sumo Deads: —10min to reach 80% of OH’s 1RM or a Heavy Rep for the day Sumo Deads: EMOM 5min…
1% Better is huge progress, be proud – Mobility and Activation Protocol Warm Up: Every 3min for 15min: — 20 Cal Assault Bike — 20 Mountain Climbers — 15 V-Ups — 10 Deads 45/35 — Rest the remaining time Strength: 5 x 5 starting @ 60% — Front Squats (Add…
Move, the rest falls in place – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — Ski 300mts — Row 200mts — 100 Double Unders Strength: Pulls: Pulls: EMOM 5min — 3 Strict Pull Ups Then; Dips: EMOM 5min — 3 Strict Dips Next; Eccentric…
