NEWS, BLOG & WORKOUTS

WARM UP – jump rope :20 on, :20 off -single unders -single, single, double -single, double -double under MOVEMENT/MOBILITY – :30 downward dog to upward dog :20 sumo squat iso :30 wide stance forward fold 10 barbell good mornings :20 snatch grip overhead hold *grab PVC 10 PVC passthroughs 5 palms up overhead squats 10 […]

SWEAT DAY!!

WARM UP – rower -12/9 cal row -Max cal row in 10 strokes w/ damper at 3 -Max cal row in 10 stroke w/ damper at 7 -Max cal row in 10 strokes w/ damper at 10 MOVEMENT/MOBILITY – pull up bar, wall *grab barbell :30 barbell smash quads / side :30 seated forward fold […]

WARM UP 400m run MOVEMENT/MOBILITY – barbell :30-:45 dead hang, accumulate over multiple sets if needed :30 lat tricep stretch on rig / side 5 strict hanging leg raises as high as possible :30 calf stretch on rig / side 2x :15 one arm plank / side :15 dead hang from rope 3-5 rope pullups […]

WARM UP – bike, MB 2x 9/7 cal bike 10 MB Goblet Squats MOVEMENT/MOBILITY – heavy band 10 band pull aparts 10 overhead band pull aparts 5/5 single leg RDLs w/ :03 hold 10 air squats w/ pause 5/5 curtsy lunges 5/5 90/90 hip rotations :15 single leg glute bridge iso hold / side :30 […]