NEWS, BLOG & WORKOUTS

WARM UP – Every :15 x 3 Minutes -5 Air Squats -3 Burpees *alternate MOVEMENT/MOBILITY – light band, box *band on rig 10 banded face pulls 1:00 Band Lat/Tri Stretching 5/5 slow single arm banded rows w/ t-spine rotation :30 dead hang + trunk twists 5/5 hip airplane on rig 5/5 curtsy lunges :30 pigeon […]

WARM UP 2x 200m run 10 reverse lunges :30 Plank Hold MOVEMENT/MOBILITY – BB *grab barbell :20 inactive deep squat :30 Pigeon :30 barbell smash quads / side :20 active Squat Hold :30 v sit forward fold 5/5 Spiderman Rotations :20 Lunge Hold knee 1″ off floor 10 back squats PRIMER – barbell 5 back […]

WARM UP Dynamic Warm Up 25′ Increments -Knee Tucks -Tin Soldiers -Quad Pulls -Lateral Lunges -Bunny Hops -A-Skips -Lateral Skips -Backwards B Skips -Burpee Broad Jumps then, :20 Plank Taps 10 SL V-Ups :30 Seated Forward Fold 6 Cat/Cows 10 Scorpions 10 Glute Bridges 5 Glute Bridge Walk Outs Partner 1 -8 Good Mornings -8 […]

WARM UP – Box 10 Step Overs 5 Burpees :45/:45 Box Pigeon *w/ 2.5 -5s 10 Ts 10 Ys 10 Lu Raises MOVEMENT/MOBILITY – BB, *grab PVC 10 PVC passthroughs 10 PVC OHS :30 PVC hinge lat stretch 10 PVC front rack sots press 5 Jump and Catch *grab Barbell: :30 wide stance forward fold […]

WARM UP – jump rope 1:00 Easy Bike right into :07 Sprint *grab rope 2x 40 singles 10 squats then, :30 Calf Stretch on Rig 10 Calf Raises 5/5 World Greatest Stretch then :40 Wall Sit :20 Wall Hinge :30/:30 Figure 4 on Wall 1 Set 20 Dubs 6/4 Cal Bike Sprint 3-4 Minute Rest […]