NEWS, BLOG & WORKOUTS

WARM UP – machine, barbell, jump rope 2min easy echo bike or row, 5 upright rows 5 behind the neck snatch grip push press 5 bicep curls 5 reverse bicep curls MOVEMENT/MOBILITY – barbell 1:00 barbell forward fold :30 barbell trap smash / side 1:00 childs pose, hands on barbell 1:00 v-sit rolling barbell as […]

WARM UP 400m Run 25′ lunge lunge squat MOVEMENT/MOBILITY – 45/25 lb plate, wall :30 plate overhead walk 8 bear hug plate good mornings 8 plate bent over rows w/ :02 hold at top :30 calf stretch on plate / side 4/4 knee over toe split squat w/ front foot on plate, :03 pause in […]

WARM UP – barbell 8 shuttles runs 4 burpees 8 shuttle runs 4 burpees 4 side shuffle shuttles 10 Air Squats MOVEMENT/MOBILITY – :45 spider-man stretch / side 1:00 Couch Stretch :30 90/90 stretch / side 10 90/90 hip switches / side 10 v-ups 5 Push-ups into 3 Plank Walk Outs SWEAT DAY!!!! Every 2 […]

WARM UP – Barbell 2-3x 10 Barbell RDL’s :20 BB trunk twists 3 inch worm to push up MOVEMENT/MOBILITY – light band *band on rig at knee height 4/4 single leg RDLs, band around knee pulling laterally to rig 8/8 SA Rows :45 Spanish Squat Hold *band on pull up bar 8/8 half kneeling banded […]

WARM UP – MB, pull up bar 2-3x :30 Hard Bike or Ski 5 MB Cleans :20 Dead hang MOVEMENT/MOBILITY – MB, pull up bar :30 spiderman stretch w/ back knee on MB :30 Couch Stretch w/ back knee on MB 8 MB hamstring curls 8/8 single leg hip thrusts :30 t-spine extensions on MB […]