NEWS, BLOG & WORKOUTS

SWEAT DAY!!! 0:00 – 6:00 AMRAP 6 5/5 Spiderman Rotations 15 Sit-Ups :30/:30 Side Plank 10 Air Squats *move through at Warm Up Pace 6:00-7:00 Rest 7:00 – 37:00 Every 10 Minutes x 3 Sets 9 Minute AMRAP: 3x 21 KB Swings 15 Jump Squats 9 Burpees into Max Cal Machine in remaining time 37:00-40:00 […]

WARM UP – rower 2x 12/9 cal row 10 push ups 8 glute bridge leg curls on rower seat MOVEMENT/MOBILITY – 2.5-5 lb plates, DBs *grab 2 2.5-5 lb plates 6 reverse snow angels 6 cuban presses 10 lateral raises 5/5 half kneeling shoulder CARs :30 Hang from rig or rings :30 book t-spine opener […]

WARM UP – 15# plate 12/9 Cal Bike 10 Plate Ground to OH 20 plate hops as fast as possible :10 Plate Runs :10 Plate In and Outs :10 Plate Foot Switches MOVEMENT/MOBILITY – 10 scap pull ups 10 Ring Rows 5/5 Rig Assisted Pistols :20 wall Hinge 2x :10 HS Hold *Grab 1 DB […]

WARM UP :90 Bike or Ski into :60 Wall Sit MOVEMENT/MOBILITY -8/8 Fire Hydrants -8/8 Donkey Kickbacks -6/6 Spiderman Rotations -6/6 Quadruped Lateral Leg Lifts -4/4 Figure 4 Rotations then, 2 Sets 5 Barbell Front Squats 10 Kip Swings 20 Single Unders -5 Muscle Cleans -4 High Hang Power Cleans (fade depth each rep) -3 […]

WARM UP 3 Sets -1:00 Bike or Ski -10 Banded Good-mornings -3 Inchworms w/ pushup 2 Sets -10 Cat Cows -10 Bird Dogs -10 Glute Bridges then, -10 RDLs -8 Deadlifts -6 Front Squats -8 Kip Swings -10 Jump Squats *warm up pullups and build to workout weight PARTNER WOD In Teams of 2 12 […]