NEWS, BLOG & WORKOUTS

WARM UP – barbell/PVC 20 squats w/ PVC overhead 10x burpee + push up 10 reverse lunges w/ PVC overhead MOVEMENT/MOBILITY – wall, pull up bar :30 turnback stretch, hand on rig :30 lat/tricep stretch on rig / side 15 wall sit shoulder flexions 10 glute bridges, :02 hold at top each rep 6 hanging […]

WARM UP – MB :90 Row :90 Bike MOVEMENT/MOBILITY – KB or DB 50′ SA OH Carry EA 8/8 SA Strict Press 4/4 Windmill rotations 10 Overhead Tricep Extensions then, :30 Dead Hang 10/10 Leg Swings 2 Rope G2S 2 Wall Walks GYMNASTIC STRENGTH EMOM x 10 – Alt -3-8 Wall Facing HSPUs -1-2 Rope […]

WARM UP – pull up bar 50 bar taps 30 jumping jacks 10 burpees to 6″ MOVEMENT/MOBILITY – 2 DB’s, wall 15 Wall Leaning Calf Raises 15 Tib Raises 25′ backwards pike bear crawl 25′ backwards Lunge w/ reach 25′ Lateral Lunge 25′ Single leg Hops 3 Shuttle runs *grab 2 DB’s 8/8 DB Renegade […]

MOBILITY 1:00 Easy Machine :90 Couch Stretch (R) 1:00 Easy Machine :90 Couch Stretch (L) SWEAT DAY!!! 0:00 – 10:00 Every 2:00 x 10:00 10 Med Ball Squat 8 Med Ball Good Morning 6 Sprawls 4 Cat/Cows 10:00 – 12:00 Rest 12:00-36:00 Every 4 Minutes x 6 Sets AMRAP x 3:30 (:30 rest) -50 Double […]

WARM UP – KB 20 Cal Machine 20 KB swings 20 box step ups MOVEMENT/MOBILITY – PVC, pull up bar, KB *grab PVC :30 external rotation w/ PVC / side 1:00 armless prayer on box w/ PVC :45 Box Pigeon 8 prone overhead PVC liftoffs, :02 hold at top each rep 10 OHS 10/10 Hip […]