NEWS, BLOG & WORKOUTS

WARM UP 2 x :45 Spanish Squat Hold 50 Single Unders 5 Burpees 10 Air Squats 5 Burpees 50 Singles or 25 Dubs MOVEMENT/MOBILITY – mini band, barbell *mini band around knees 10/10 banded side steps 10/10 banded monster walks forward/ backward 10 air squats 8/8 clam shells *band around feet 20 high knee marches […]

WARM UP “Partner Rowling” then, 25′ Walking Lunge 25′ Bunny Hops 25′ Lateral Lunges 25′ Walking Spiderman 25′ Inchworm w/ Push Up 25′ Burpee Broad Jumps into, -Pigeon -Hollow Rocks -Deadbugs -Deadlift Iso -Squat Jumps PARTNER WOD AMRAP x 24 Minutes 12 DB Deadlifts 12 T2B 12 DBL DB Box Step Overs (24″/20″) (50s/35s) + […]

WARM UP – bike Tabata Bike :20/:10 x 8 MOVEMENT/MOBILITY – wall, band, BB 1:00 v-sit stretch 1:00 90/90 stretch / side *grab moderate/heavy band 1:00 banded overhead tricep stretch / side 12 banded side steps w/ pull up band / direction 12 seated wide grip band rows, band around feet *grab BB 8 good […]

WARM UP – KB 2 Rounds 10 KB swings (light) 10 walking lunges (BW) 10 push ups MOVEMENT/MOBILITY – wall : 30 lat/tricep stretch on wall / side :30 turnback stretch on wall / side :30 wall hinge stretch :30 calf stretch on wall / side :30 cross-legged piriformis stretch / side :30 wide stance […]

WARM UP – MB 10 MB cleans 20 MB russian twists 10 MB squats 20 Lateral hops over line 10 MB thrusters MOVEMENT/MOBILITY – PVC, pull up bar, barbell :30 Russian Baby Makers :30 pigeon / side :20 superman hold 10 prone T’s :30 forward fold holding MB :30 couch stretch on MB 8 Wallballs […]