NEWS, BLOG & WORKOUTS

WARM UP 2 sets of each station Partner 1 – :45 Wall Sit Partner 2 – :45 Easy Bike into, 5/5 Squat Rotations 10 Cat Cows 5/5 Spiderman Rotations 10 Pause Air Squats 5 Reverse Lunges w/ pause 1″ of ground *grab barbell 10 Back Rack Elbow Punches 5 Pause Front Squats 5 Fast front […]

WARM UP – bike 1:00 arms only bike 15/12 cal bike MOVEMENT/MOBILITY – 2 light DB’s 8 DB upright rows 8 db arnold press 12 db shoulder shrugs :30 prone scorpions / side 10 reverse snow angels :30 90/90 hip stretch / side 1:00 seated forward fold 5/5 lateral lunges :30 overhead tricep/lat stretch / […]

WARM UP – rower 2x 9/6 cal row 6 burpees MOVEMENT/MOBILITY – foam roller *grab foam roller/ 1:00 lat roll / side 1:00 IT roll / side 1:00 quad smash / side 1:00 hamstring smash / side 1:00 glute smash / side 1:00 calf smash / side then, 3 Inchworm pushups :30 Low Plank :20/:20 […]

WARM UP – row 6/4 cal bike 6/4 cal bike at mod pace 6/4 cal bike sprint MOVEMENT/MOBILITY – 10 Barbell high pulls 10 Barbell strict press 5/5 single leg barbell good morning 5 Muscle Cleans + :30 cat/cows :30 wrist stretch :30 thread the needle 8 seated shoulder flexions PRIMER – barbell 4 Front […]

WARM UP – 50 Single Unders :10 HS Hold 30 Single Unders 2 Wall Walks w/ :05 Hold 15 Double Unders or Practice MOVEMENT/MOBILITY – light band 2x 10 Banded Front Raises 10 Banded Strict Press 15 banded passthroughs then, 8 prone T’s 8 prone Y’s :30 pigeon / side 1:00 v-sit 5/5 cossack squats […]