Workout of the day

WARM UP 2:00 Row or Ski 300m Run 50′ toe walk 50′ heel walk 25′ pigeon toe walk 25′ duck walk on toes 50′ Karaoke 50′ butt kicks 50′ bunny hops 50′ Walking Lunges MOVEMENT/MOBILITY – workout KBs 10 DB Deadlifts 5/5 DB Snatchs 3/3 KB split squats :30 bottom of squat hold with DB […]

WARM UP 200m Run 200m DB Carry – 1 DB must be OH at all times MOVEMENT/MOBILITY – 2 moderate DBs + foam roll 10 DB deadlifts 10 DB push press 10 single DB – cossack squats + 5min foam roll + 15 glute bridge 10/10 single leg glute bridge CLEAN PRIMER 5 Slow Clean […]

WARM UP WARM UP 2-3x 12/9 Cal Row 10 walking lunges 3/3/3 narrow/middle/wide stance push ups MOVEMENT/MOBILITY – barbell + 25# or #15 plate 10x feet together heel elevated slow squats 5/5x knee over toe split squat :30 dragon stretch :30 lizard stretch + rotation :15 chin up grip dead hang :15 WIDE grip dead […]

WARM UP Athletes choice, pick 1 12 Shuttle runs (bike to rig) or 25/20 cal machine of choice MOVEMENT/MOBILITY – barbell :30 back rack trunk rotations – slow :30 standing OH barbell hold – (rib cage down) 10 Barbell high pulls 10 Barbell strict press 5/5 single leg barbell good mornings 5 Muscle Cleans :30 […]

WARM UP – 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog + 8 push ups :20 wide stance forward fold *grab barbell 8 RDL’s 8 front squats […]