NEWS, BLOG & WORKOUTS

WARM UP – rower, rope, rings 2x 15/12 cal row 15 ring rows/3 rope get ups MOVEMENT/MOBILITY – *hip flow -5 Kang Squats -5 Worlds Greatest -5/5 Figure 4 Rotations -5/5 Cossack Squats *grab DB :20 single DB OH carry / side :20 single DB carry w/ elbow at 90* / side 4/4 suitcase lunges […]

WARM UP – Bike 5 strict burpees (push up + squat) 20/15 Cal Bike 5 strict burpees MOVEMENT/MOBILITY – db :30 big turnback stretch / side :30 wall hinge 3 wall walks, focus on as few steps as possible *grab light plates 10 T’s w/ ligth plates 10 External Rotations 10 reverse snow angels 10 […]

WARM UP 1:00 Easy Bike into 25′ Increments Toe Walk x 2 Heel Walk Reverse Lunge w/ Reach Shoo the Chickens Quad Stretch Tin Soldiers Karaoke High Knees Butt Kicks *on rig Chest Stretch Figure 4 Leg Swings into 200m Jog 5 Pushups 2-3 Pullups or 6 Ring Rows SWEAT DAY!!! For Time: 1600m Run […]

WARM UP – DB, box 2 Sets 10/7 Cal Bike 50 Singles (25 dubs round 2) :30 wall sit MOVEMENT/MOBILITY – light band 10 band pull aparts 5/5 banded single leg RDLs 10 bootstrap squat 5 glute bridge walk outs 10 Air Squats 5/5 single leg rdl into hip gate, hands on rig *band on […]

WARM UP – MB 12 MB bear hug good mornings 12 MB bear hug squats 12 MB bear hug reverse lunges 6 MB strict press, squeezing ball as hard as possible 10 Wallballs MOVEMENT/MOBILITY – :30 childs pose, hands elevated on MB :20 sumo squat iso :30 frog stretch :30/:30 Couch Stretch, rear foot on […]