NEWS, BLOG & WORKOUTS

WARM UP – rower 12/9 cal row/bike 200m row MOVEMENT/MOBILITY – pull up bar, mini band, DB :20 dead hang :20 chin up grip dead hang :30 lat/tricep stretch on rig / side 5 Strict Leg Raises 8 big kip swings w/ lat activation 6 SL T2B *mini band around knees 10/10 banded side steps […]

WARM UP In 25′ increments High Knees Butt kickers side shuffle x 2 Karaoke x 2 A-skip skip for height bound x 2 200m Run MOVEMENT/MOBILITY – Medball :30 forward fold 8 bootstrap squats :30 squat hold relaxed :30 wide stance forward fold to right/left :30 t spiner opener on MB :30 Couch stretch on […]

WARM UP Coach Led Banded Stretching -3 Way Hamstring -Quad Stretch -Hip Banded Distractions on Rig -Lat/Front Rack -Hand Cuff then, 10 Banded Good Mornings 10 Burpees SWEAT DAY!!! 4 Rounds For Completion :90 Echo Bike :90 American KB Swings :90 Row Erg :90 Bodyweight Step Ups :90 Ski Erg :90 Ab Mat or GHD […]

WARM UP – BB 10 burpees 10 BB goodmornings 5 inch worm to push up MOVEMENT/MOBILITY – PVC, BB 10 Kip Swings (nice and tight) 5 Kip Swings w/ Big hip Pop :30 wide stance forward fold 10 Barbell Bent Over Rows 5 SLOW unweighted overhead squats (just holding arms over head) 10 Deadliftts *grab […]

WARM UP – bike 20/16 cal bike MOVEMENT/MOBILITY – barbell *grab barbell 5 snatch grip high pulls 5 hang muscle snatches 5 power snatches :30 calf stretch / side 15 bunny hops :30 wall hinge stretch :20 HS Hold 3 rope get ups 3 rope climb pulls focusing on big pulls and technique coming down […]