NEWS, BLOG & WORKOUTS

WARM UP 2x 10 Cal Row 10 Step Ups 1 Wall Walk w/ :05 hold MOVEMENT/MOBILITY – 1:00/1:00 Box Pigeon :30/:30 Hamstring Stretch on Box :20/:20 Calf Stretch 8 Calf Raises 15 Pogo Jumops 4 Box Jump Overs 3 rope getups 3 1/2 rope climbs, just one pull + foot lock then come down 200 […]

WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 Bike 10 air squats :10 HS Hold MOVEMENT/MOBILITY l 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side 8/8 side plank rotations PRIMER – light barbell 5 Hang Clean Shrugs […]

WARM UP Machine Tabata on Machine of Choice then, :90/:90 couch stretch Banded Stretching -3 Way Hamstring Stretch -Banded Quad Stretch -Banded Front Rack Opener -Calf Stretch on Rig 10/7 Cal Sprint on Machine SWEAT DAY!!! Every 5 Minutes x 6 Sets 50/40 Cal Machine or 600m Run Max Cal Machine in remaining time *if […]

WARM UP – KB 2x 10 KB Swings 10 goblet squats 5 burpees MOVEMENT/MOBILITY – heavy band 10 banded good mornings 6/6 SL glute bridges *band on rig :45 banded pigeon/hip distraction / side :45 band assisted deep squat 10/10 single leg banded knee extensions :45 spanish squat hold :30 Transverse Squeeze PRIMER – bike, […]

WARM UP – 200m run 10/10 Leg Swings 10 Air Squats 200m run MOVEMENT/MOBILITY – :30 max plank shoulder taps :20 superman hold + :20 hollow hold :30 figure 4/pigeon stretch on wall / side :30 wall hinge stretch :20 wall facing handstand hold w/ hands as close to wall as possibe *grab box 3/3 […]