NEWS, BLOG & WORKOUTS

WARM UP – rower 24/18 cal row 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 on rig / side 3/3 […]

WARM UP – Barbell 2x :45 Machine 10 Barbell RDL’s :20 BB trunk twists 2 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 […]

WARM UP 3x :30 Hard Bike or Ski 10 KB Swings :20 Dead hang MOVEMENT/MOBILITY – MB, pull up bar 50′ OH KB Carry :30 spiderman stretch :30 Puppy Dawg 6 KB Jefferson Curls 8/8 single leg hip thrusts 8 KB Push Press 8 Goblet Squats 6 Strict Leg Raises 6 Kipping Knees to chest […]

WARM UP – 400m run MOVEMENT/MOBILITY – light band 8/8 single arm banded upright rows 8/8 single arm banded strict press 3 Way hamstring Stretch 15 banded passthroughs 8 prone T’s 8 prone Y’s 1:00 Box pigeon / side 1:00 v-sit 5/5 cossack squats :30 armless prayer on box 3/3 controlled step downs SLOW PRIMER […]

WARM UP 2 Sets 1 Minute Easy Row 1 Minute Bodyweight Step Up then, *grab barbell -6 Snatch Grip Deadlifts -6 Hang Muscle Snatches -6 BTN Snatch Grip Push Press -6 Power Snatches then Build to workout weight @ workout pace and weight 1 Round :30 Snatches 1:00 Row :30 Step Ups use this as […]