Perfection is the enemy of achievable. – Mobility and Activation Protocol Warm Up: 3 Rounds For Time — 5 Wall Balls — 5 Box Step Ups — 10 Burpees — 5 Box Step Ups — 5 V-Ups — 5 Box Step Ups Strength: Squats: —10min to make weight: 90%…

Lift like you mean it. – Mobility and Activation Protocol Warm Up: 13min of: — 8 Cal (Row) — 8 KB Swings — 8 Burpee Box Jump Overs — 8 T2B Strength: EMOM 13min: —30seg ON 30seg OFF | L-Sit Hold Then; EMOM  8min   —30seg ON 30seg OFF |…

“Asking questions is the path to knowledge, and asking for help is how you progress.” — Victore – 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…

Listen to Pantera and have an ice cream, we are repeating this infernal WOD. – Mobility and Activation Protocol Warm Up: EMOM 7min: — 4 Push Press + 3 Pendlay Rows 45/35 To be performed in a 30min window: 00min – 05min: — As many Dips as possible 05min –…

Respect is earned. – Mobility and Activation Protocol Warm Up: AMRAP  13min: — 250mts (Pick your poison) —13 OHS [PVC] — 13 TT2 — 13 Burpee Pull Ups Strength: Back Squats:  —10min to reach 80% of Deadlift’s 1RM or a Heavy Rep for the day Deads: EMOM 5min —  1…

See yourself as a product and be selfish. – Mobility and Activation Protocol Warm Up: 3 Rounds of 2min each: — Assault Bike — Row — Ski Strength: 5 x 5 starting @ 60%— Back Squat (Add weight in each round)   Endurance: AMRAP 14min — 14 Power Snatches 75/55…

Simple and significant. – Mobility and Activation Protocol Warm Up: 4 Rounds For Time — 20 KB Swings — 20 KB Taters — 20 KB Clean and Jerks (Unilateral) — 4 Burpees Strength: Pulls: Pendlay Rows: EMOM  5min —  3 Pendlay Rows @ 60% Then; Pendlay Row: EMOM  5min  …

  You don’t need to eat less, you need to eat better  – Mobility and Activation Protocol Warm Up: 5 Rounds For Time — 15 Air Squats — 15 Box Step Ups — 15 Jumping Lunges — 15 Deads 45/35 Strength: Squats: —10min to make weight: 90% of Snatch OH…