NEWS, BLOG & WORKOUTS

WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 machine of choice 10 air squats :10 HS Hold MOVEMENT/MOBILITY 8/8 Fire Hydrants 8/8 quadruped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side 8/8 side plank rotations CLEAN PRIMER – barbell :20 hold in […]

WARM UP – KB 3 Sets :20 Step Ups :10 rest :20 Air Squat :10 Rest :20 SIngle Unders or Dubs MOVEMENT/MOBILITY – Box :30 calf stretch on box :45/:45 Box Pigeon :30 Samson stretch / side :30 cross-legged piriformis stretch / side :20 SL balance drill (close eyes) 10 Heel/toe rocks 4 Box Jumps […]

WARM UP – barbell 3min easy bike 5/5 single leg DL 5 barbell good morning 5 deadlifts MOVEMENT/MOBILITY 10 scap pull ups 4x :10 L-sit Hold or Knee tuck on PU bar :10 rest then, 5 kip swings 5 knee to elbow 5 Toe to bar or Air 10 push ups 10 prone snow angels […]

WARM UP 2:00 Row or Ski 300m Run 50′ toe walk 50′ heel walk 25′ pigeon toe walk 25′ duck walk on toes 50′ Karaoke 50′ butt kicks 50′ bunny hops 50′ Walking Lunges MOVEMENT/MOBILITY – workout KBs 10 DB Deadlifts 5/5 DB Snatchs 3/3 KB split squats :30 bottom of squat hold with DB […]

WARM UP 200m Run 200m DB Carry – 1 DB must be OH at all times MOVEMENT/MOBILITY – 2 moderate DBs + foam roll 10 DB deadlifts 10 DB push press 10 single DB – cossack squats + 5min foam roll + 15 glute bridge 10/10 single leg glute bridge CLEAN PRIMER 5 Slow Clean […]