Workout of the day

WARM UP – w/ empty bar 1:00 Row or Bike -10 Air Squats w/ pause -:30 wrist Stretch -10 Front Squats -:30 Spiderman Flow -10 Thrusters -:30 Squat Rotations into, 2x :10 Ring Support Hold (keep rings tight and turn out) 5 Ring Rows (pause at top) 5 Ring Swings or Bar Kips PRIMER -9 […]

WARM UP – bike 1:00 legs only bike 1:00 arms only bike 1:00 bike MOVEMENT/MOBILITY – PVC, barbell 30 hollow hold flutter kicks 30 hollow hold scissor kicks 1:00 spinal roll to v-sit *grab PVC 8 PVC around the worlds / direction :20 shoulder external rotation w/ PVC / side 5 PVC Slow Pressing Snatch […]

WARM UP 2 Sets :45 Machine 10 Deadbugs :30 Deep Squat Hold then, Foam Roll Lower Back Straddle Stretch Foam Roll Left IT Band Butterfly Stretch (hands under legs) Foam Roll Right IT Band Puppy Dawg SWEAT DAY!!!! 10 Minute EMOM :45 Max Calorie Row Rest 2:00 10 Minute AMRAP: 200′ OH KB Carry (25′ […]

WARM UP 200m run 16 DB snatch @ moderate weight :30 HS hold SLOW MOVEMENT/MOBILITY – moderate DB :30 v-sit :30 seated figure 4 stretch / side 6 sumo stance good mornings, db on back 6 sumo stance DB RDLs 3/3 single DB single leg RDL, DB in opposite hand 3/3 single DB single leg […]

WARM UP – MB 20 MB squat clean thrusters 50′ burpee broad jump MOVEMENT/MOBILITY – wall :30 couch stretch / side :30 pigeon / side :30 stagger stance hamstring stretch / side :30 half kneeling adductor stretch / side 10 reverse snow angels 5/5 SL RDL, :05 eccentric 5/5 rig assisted single leg squat, :05 […]