NEWS, BLOG & WORKOUTS

WARM UP Primer 3 Rounds -100m Run -8 Spanish Squats (:03 pause at top) Activation/Mobility 2 Sets -Spiderman Stretch :30 -Banded Standing Front Rack :30 then w/ Empty Barbell -Front Rack Openers -5 1 1/4 Front Squats -5 Pause Front Squats STRENGTH FRONT SQUAT Tempo Front Squat 4×6 *3 seconds down, 1 second pause 55-70% […]

WARM UP In 25′ Increments 2 Sets 100′ Jog 50′ Lunge 100′ Jog 50′ Inch Worm 100′ Jog 50′ Crabwalk 100′ Jog 50′ Carioca then, 15/12 Cal Machine SWEAT DAY 4 Sets x 5:00 On/1:00 Off -16 SA Devils Press (Go as light as you want) -32 Ab Mat Sit Ups -Max Cal Machine in […]

WARM UP 3 Minute Row :30 easy/:20 Mod/:10 Hard 2 Sets -:20 Active Hang -10 Tin Soilders -5/5 Dead Bugs Then, Go Over RDL Technique and set up EMOM STRENGTH Every :90s x 5 sets -10 RDLs right into EMOM x 5 -Max sustainable Strict Pull-up *use band if athlete can’t do 3 across METCON […]

WARM UP EMOM x 5 Minutes -10 Air Squats *ride bike remainder of time then, Hip Flow -Kang -Rotations -90/90 -Spiderman -Samson Build to starting weight STRENGTH BACK SQUAT Tempo Back Squat 4×6 *3 seconds down, 1 second pause 55-70% *rest 2 minutes between sets METCON For Time: 20/16 Cal Bike 20 Bar Facing Burpees […]

WARM UP AMRAP x 6 -10/8 Cals -8 Crossover Ys 6/6 External Rotations 4 Burpees into 2 Sets -20 Bunny Hops -8 Plank Pushups Set Up Bench STRENGTH Bench Press 5×5 New Set Every 2 Minutes GET FIT 8 Rounds 12/9 Cal Machine 36 Double Unders 6 Strict HSPUs *18 Time Minute Cap RECOVERY 2 […]