NEWS, BLOG & WORKOUTS

WARM UP – BB 2x 10/8 Cal Row 5 Barbell Thrusters MOVEMENT/MOBILITY – box 8/8 leg swings forward+backward 8/8 leg swings side to side 5/5 curtsy lunges :30 calf stretch / side 12 anterior tib raises :30 samson stretch / side *grab box :30 armless prayer 10 Elevated Glute Bridges 5/5 lateral box step ups […]

WARM UP 2x 100m Run 10 Step Ups 1 Rope Ground to Standing MOVEMENT/MOBILITY 8/8 Fire Hydrants 8/8 quadraped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side 8/8 side plank rotations then, PRIMER 6 BW Step Overs 4 Step Ups w/ DBs 4 Step Overs w/ DBs […]

WARM UP EMOM x 3 1) :45 single under 2) :45 crossover single under 3) :45 double under MOVEMENT/MOBILITY – barbell *grab barbell 1:00 quad smash / side 10 reverse snow angels 5/5 Reach Through Rotations 5 Cat/Cows 6 Jump Squats 3 wall walks *grab BB :20 front squat hold / side 8 RDLs 5 […]

WARM UP 500′ DB Farmer Carry w/ Moderate weight (5 down and backs from wall to rig, controlled walk, keep shoulders active) into 2:00 Easy Machine of Choice 2 Sets 10 Air Squats 5 Pushups Movement/Mobility -5/5 Reach Throughs w/ Rotation :20 Deep Lunge Stretch each :30 Forward Fold :40 Dead Hang :30 Cat/Cow :30 […]

WARM UP – BB 12/9 cal echo bike 10 BB front squats MOVEMENT/MOBILITY :20 dead hang :20 chin up grip dead hang 10 Kip Swings 8 big kip swings w/ lat activation 3 Jumping Pull ups with hold at top or Ring row with :05 Hold 3-5 Kipping Pull-Ups *mini band around knees 5/5 Half […]