NEWS, BLOG & WORKOUTS

WARM UP Tabata Row x 6 Sets then, -Banded Handcuff -Banded Shoulder Distractions -Banded Lat Stretch then, 25′ Walking lunge w/ twist 25′ Reverse Lunge w/ twist 25′ Tin Soldiers 25′ Burpee Broad Jumps SWEAT DAY!!! For Time : 2x 16/12 cal row/ski 16 V-ups or Ab Mat Sit Ups + 3x 16/12 cal row/ski […]

WARM UP EMOM x 5 10 Air Squats then, easy bike in reminder w/ Mini band 2 Sets 5/5 Half Circles 10 AirSquats 15 Glute Bridges then, Spiderman Rotations 90/90 Rotations w/ external rotations 90/90 Glute Stretch w/ empty barbell :30 FR Opener 5 Pause Front Squats 5 Jump Squats then, Build to starting weight […]

WARM UP – KB 200m Jog 20 KB swings 10/10 Leg Swings 10 Arm Overhead squats MOVEMENT/MOBILITY – PVC, KB *grab PVC :30 external rotation w/ PVC / side 8 FR Sotts Press 8 prone overhead PVC liftoffs, :02 hold at top each rep 10 OHS w/ PVC 10/10 Hip Flexor Raises, KB on foot […]

WARM UP – 2 Sets :20 Step Ups :10 rest :20 Air Squat :10 Rest :20 Spiderman :10 Rest MOVEMENT/MOBILITY – WB, 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) 6 Wallball Goblet Squats 10 Heel/toe rocks […]

WARM UP – empty barbell 10 Air Squats 10 front squats 10 push press 10 Back Squats 10 Deadlifts 10 bent over rows 10 Burpees 10 Thursters MOVEMENT/MOBILITY – 90/90 Rotations Figure 4 Rotations Spiderman Rotations :30 Active Hang 10 Kip Swings 6 Push-ups then, 5 Pause Back squats and build to starting weight STRENGTH […]