NEWS, BLOG & WORKOUTS

WARM UP – 200m w/ partner MOVEMENT/MOBILITY *in 25′ increments High knees Butt kickers A-skips B-skips Straight leg bound Bound for height Bound for distance x 2 Inch worm w/ push up 2/2 shoulder CARs SLOW :45 seated piriformis stretch / side :30 90/90 stretch, focus on back leg internal rotation :45 calf stretch / […]

WARM UP 800m run MOVEMENT/MOBILITY – PU bar, rings, barbell 25′ walk on heels 25′ walk on insides of feet :20 dead hang :20 chin up dead hang 10 ring rows w/ supinated grip 5/5 single arm ring rows, :03 pause at top :30 turn back stretch / side :30 calf stretch / side :45 […]

WARM UP Tabata on Machine of Choice x 3 Minutes right into 3 Rounds -100m Run -10 Dead Bugs -10/10 SL Glute Bridges then, Primer 200m Farmer Carry with Heavy DB/KB (you should have to break for sure) SWEAT DAY!!!! 5 Rounds For Time: 400m Run 30 American KB Swings (medium weight, think 2 Sets) […]

WARM UP – Bike :30 bike, legs only :30 bike, arms only :30 bike, legs only :30 bike, arms only :15 rest :15 bike sprint MOVEMENT/MOBILITY – KB, 8/8 single KB single leg RDL 4/4 single leg RDL into hip airplane 4 forward lunge into lateral lunge into reverse lunge / side 12 KB upright […]

WARM UP 30 burpees or 30 empty bar thrusters or half and half MOVEMENT/MOBILITY – mini band :30 spiderman stretch / side :30 book stretch / side 4/4 side lying arm clocks / side :30 childs pose :30 downward dog *band around knees 12 mini band squats 12 steps monster walk forward 12 steps backward […]