Run it again! – Mobility and Activation Protocol Work: 6kms Goal: 35min After-Party: Chill-time
May 18
May 16
Welcome to your Deload Week! – Mobility and Activation Protocol Warm Up: EMOM 08min: — 30seg ON / 30 seg OFF: Double Unders La Mixo: (Technique Focused) —EMOM 10min — 30seg ON / 30 seg OFF: Back Squats @ 75/55 | 45/35 —EMOM 6min — 7 V-Ups Endurance: AMRAP…
May 15
Welcome to your Deload Week! – Mobility and Activation Protocol Warm Up: EMOM 08min: — 30seg ON / 30 seg OFF: Double Unders La Mixo: (Technique Focused) —EMOM 11min — 2 Jerks + 1 Front Squat + 1 Jerk @ 75/55 | 45/35 —EMOM 6min — 7 Goblet Squats…
May 14
Welcome to your Deload Week! – Mobility and Activation Protocol Warm Up: AMRAP 08min: — 10 Wall Balls — 20 Taters — 30 High Knees Endurance: Prison Burpees —Cap 30min Complementary work: Mobility
May 13
Welcome to your Deload Week! – Mobility and Activation Protocol Warm Up: As many meters as possible in 13min: — Pick your poison: Assault Bike, La Mixo: (Technique Focused) —EMOM 11min — 2 Clean Deads + 1 Clean + 1 Front Squat @ 75/55 | 45/35 —EMOM 6min —…
May 12
Welcome to your Deload Week! – Mobility and Activation Protocol Warm Up: EMOM 08min: — 10 Cal La Mixo: (Technique Focused) —EMOM 11min — 2 Cleans + 2 Front Squat + 1 Jerk @ 75/55 | 45/35 —EMOM 6min — 3 Cleans @ 75/55 | 45/35 Endurance: AMRAP 12min…
May 11
Run it back! – Mobility and Activation Protocol Work: 6kms Goal: 35min After-Party: Chill-time
May 09
– Mobility and Activation Protocol Warm Up: AMRAP 14min: — 10 Jerks 75/55 (From the Floor) — 20 V-Ups — 2 Burpees La Mixo: —EMOM 10min — 5 Jerks @ 80% of Jerk —EMOM 06min — 10 Dips Endurance: For time: 7 Rounds of — 30 HSPU / HRPU…
May 08
– Mobility and Activation Protocol Warm Up: AMRAP 12min: — 10 Lunges — +5 Deads 45/35 —10 Hang Power Cleans 45/35 La Mixo: —EMOM 11min — 1 Snatch + 3 OH Squat @ 80% of OHS —EMOM 6min — 2 Snatches @ 80% of OHS Endurance: For time:…
May 07
– Mobility and Activation Protocol Warm Up: AMRAP 10min: — 10 KB Swings — 25 Supermans —10 Burpees Over the Bar 95 / 75 La Mixo: —EMOM 08min — 30 Sec ON / 30 Sec OFF Clean and Jerks @ 95 / 75 —EMOM 5min — 30 Sec ON…