NEWS, BLOG & WORKOUTS

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 […]

SWEAT DAY!!! Murph Prep

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 […]

WARM UP – 2x 10 box step ups 10 db snatches 5 burpees MOVEMENT/MOBILITY – :40 High Plank 6/6 Single arm Push Press 10 Shoulder Taps w/ Pause 10 Dead Bugs *on box :30 armless prayer 10 Calf Raises 5 Box Jumps 2 Burpee Box Jump Overs PRIMER – barbell (post metcon) 8 Hang Clean […]