NEWS, BLOG & WORKOUTS

WARM UP – jump rope, db 2x 100m Suitcase Carry (switch whenever) 6 lateral burpees over line 40 single unders MOVEMENT/MOBILITY – BB, DB *grab barbell 6 clean pulls 6 high pull + turnover 6 strict press 6 clean and jerks 10/10 single arm DB push press POWER HOUR For Time/Reps @ 0:00 5 Sets […]

WARM UP In 25′ increments Jog x 4 Walking Lunge x 2 Toe Walk Heal Walk Inchworms Duck Walk High Knees Butt kickers A-skip skip for height bound x 2 MOVEMENT/MOBILITY – KB, bike, *grab KB :30 forward fold 3 unweighted jefferson curls 2/2 curtsy lunges 4/4 KB curtsy lunges (KB in opposite hand) :20 […]

WARM UP – box, db 2x 12 box step ups 10 DB snatches 8 push ups MOVEMENT/MOBILITY – box, #2.5-5 plates, rings 10 90/90 rear leg internal rotation lift off :30 side lying quad stretch :30 scorpion chest stretch / side 10 ring rows, as horizontal as possible *grab plates 6/6/6 front/lateral/rear delt raises 8 […]

WARM UP – rower, bike 12/9 cal row 12/9 cal bike MOVEMENT/MOBILITY – light band 10 palms up band pull aparts 10 Front Raises 10 Banded RDLs :45 Spanish Squat Hold Banded Hip Distractions Banded ankle dorsiflexion :30 twisted hip opener / side PRIMER – BB 5 Muscle Cleans 5 front squats w/ :02 pause […]

WARM UP – BB 2x 100m run 10 ring rows MOVEMENT/MOBILITY – pull up bar, mini band, DB :20 hollow hold :20 Superman 10 Kip Swings *band around wrists 6 External rotations (:03 pause) 6 Shoulder Flexions *mini band around feet 16 banded marches *mini band around knees 8 banded squats 8 Glute Bridges *grab […]