NEWS, BLOG & WORKOUTS

WARM UP 1:00 Easy Machine then, 200m Jog 10 Step Ups 10 Glute Bridges then, 1:00/1:00 Box Pigeon :30 Armless Prayer :45 Straddle Stretch *grab light KB 2 Sets 8 KB Swings 4/4 KB Hip Flexor Pick Ups then, 5 KB Jefferson Curls 10 Deadbugs SWEAT DAY!! For Time: .100/75 Cal Machine of Choice + […]

WARM UP – rower -12/9 cal row -Max cal row in 10 strokes w/ damper at 3 -Max cal row in 10 stroke w/ damper at 7 -Max cal row in 10 strokes w/ damper at 10 MOVEMENT/MOBILITY – pull up bar, wall *grab barbell :30 barbell smash quads / side :30 seated forward fold […]

WARM UP 400m run MOVEMENT/MOBILITY – barbell :30-:45 dead hang, accumulate over multiple sets if needed :30 lat tricep stretch on rig / side 5 strict hanging leg raises as high as possible :30 calf stretch on rig / side 2x :15 one arm plank / side :15 dead hang from rope 3-5 rope pullups […]

WARM UP – bike, MB 2x 9/7 cal bike 10 MB Goblet Squats MOVEMENT/MOBILITY – heavy band 10 band pull aparts 10 overhead band pull aparts 5/5 single leg RDLs w/ :03 hold 10 air squats w/ pause 5/5 curtsy lunges 5/5 90/90 hip rotations :15 single leg glute bridge iso hold / side :30 […]

WARM UP – rower, rope, rings 2x 15/12 cal row 15 ring rows/3 rope get ups MOVEMENT/MOBILITY – *hip flow -5 Kang Squats -5 Worlds Greatest -5/5 Figure 4 Rotations -5/5 Cossack Squats *grab DB :20 single DB OH carry / side :20 single DB carry w/ elbow at 90* / side 4/4 suitcase lunges […]