NEWS, BLOG & WORKOUTS

WARM UP – bike 25/20 cal bike *increase intensity every 5/4 calories MOVEMENT/MOBILITY – foam roller, rings *grab foam roller :30/:30 IT Band Roll 1:00 quad roll / side 1:00 glute roll / side 10 reverse snow angels :10-:15 ring support hold + :10-:15 ring dip hold *grab DB :20 DB overhead hold / side […]

WARM UP – rower 100m run 250m row 100m run MOVEMENT/MOBILITY – pull up bar, DB :20 dead hang :20 chin up grip dead hang :30 lat/tricep stretch on rig / side 5 strict hanging single leg raises as high as possible 10 single leg TTB/leg raises :20 side plank / side *grab DB 4/4 […]

WARM UP 200m Suitcase Carry (grab 1 heavy KB or DB) MOVEMENT/MOBILITY – :30-:45 dead hang, accumulate over multiple sets if needed 2 x :10 Partner T Spine Opener :30 Forearm Stretch 3/3 Worlds Greatest Stretch 5 Kang Squats 5/5 Reverse Lunges 3-5 rope pullups or 2 ground to standing 2 J Hook or Pinch […]

MURPH 2024!!! Heats at 9 AM and 10 AM with BBQ to follow. Bring any sides or drinks you want to go with burgers and hotdogs! WARM UP 400m Jog into, 25′ Increments -Inchworms -Tin Soldiers -Quad Pulls -Shoo the Chickens -High Knees -Butt Kicks then, 8 Kip Swings 6 Push-Ups 8 Air Squats MURPH!!! […]

WARM UP – jump rope :20 on, :20 off -single unders -single, single, double -single, double -double under MOVEMENT/MOBILITY – :30 downward dog to upward dog :20 sumo squat iso :30 wide stance forward fold 10 barbell good mornings :20 snatch grip overhead hold *grab PVC 10 PVC passthroughs 5 palms up overhead squats 10 […]