Work beats talent — regardless – Mobility and Activation Protocol Warm Up: EMOM 12min — Min 01: 10 Cal (Ski) — Min 02: 30sec ON 30 Sec OFF: KB Swings — Min 03: 10 Pull Ups Strength: Push Press: —10min to make weight: 80% of Push Press Push Press: EMOM …

It’s not much, but it’s honest work – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 10 Cal (Row) — 3 Sled Pull 90 / 135 — 30 Jumping Lunges — 10 Cal (Assault Bike) Strength: Snatch Deads: —10min to make weight: 100% of Snatch Snatch Deads:…

Werk it. – Mobility and Activation Protocol Work: 5kms Goal: 30min / 45min After-Party: Chill-time

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…

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…

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……

  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…

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…

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 /…

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…