NEWS, BLOG & WORKOUTS

WARM UP *everyone start on something different and rotate in order :90 On/:30 Transition -Bike -Banded Good Mornings -Row -Spiderman Rotations -Ski -Pigeon Stretch (switch half way) then, *grab barbell 10 Deadlifts 10 Glute Bridges 5/5 Figure 4 Rotations 10 Hip 90/90s 5/5 SL Glute Bridge 10 Supermans Set up Partner WOD PARTNER WOD For […]

WARM UP – bike, DB 20/16 cal bike + 100m suitcase carry then 7/5 cal bike sprint 10 Air Squats MOVEMENT/MOBILITY – BB, wall, barbell, 30 plank shoulder taps 6 hand release push ups *grab Barbell 8 Slow Motion Back Squats 10 pvc back rack slow trunk rotations :20 Front Rack Opener 5 Pause Back […]

WARM UP 2 Rounds 200m Run 12/9 Cal Ski/Row then, 2x :10 HS Hold 5 Push-Ups *grab band -Banded Side Lying Quad Stretch *throw band on rig -banded lat stretch -banded Handcuff Stretch 10/10 Leg Swings SWEAT DAY!!! Every 4 Minutes x 3 Sets 3 Minute AMRAP 30/24 Cal Row or Ski Max Rep Wall […]

WARM UP – box, barbell 2x 1:00 Bike 10 box step ups 10 muscle cleans @ empty barbell MOVEMENT/MOBILITY – barbell 4/4 plyo box step ups :30 calf stretch on box / side 1:00 Box Pigeon 10 Front Squats 5 strict press + 5 push press + 5 split jerks :30 kneeling forearm stretch :30 […]

WARM UP – DB 300m run 12 DB snatches 8 strict leg or knee raises MOVEMENT/MOBILITY – BB 30 skier lateral line hops SL Line Hop Circuit :30 wide stance forward fold, reach back as far as possible :20 Superman *grab barbell 8 RDLs 8 Muscle Snatches 4 Snatch Drops 4 Power Snatches 10 Barbell […]