NEWS, BLOG & WORKOUTS

WARM UP :40 Wall Sit 3x 5 RDLs 5 air squats/front squat/thrusters 20 lateral hops over bar MOVEMENT/MOBILITY – light DB’s :30 Samson stretch / side 10 plank to downward dog 20 pike shoulder taps :30 manual forearm stretch, one finger at a time / side 5/5 arm clocks *grab light plates 2x 5 cuban […]

WARM UP 500m Row or 1000m Bike :30 Dead Hang 8 Ring Rows MOVEMENT/MOBILITY – barbell 5 inch worm to push up :30 book t-spine opener / side :30 lunge stretch w/ backwards reach / side 10 RDLs 10 Strict Press 10 deadbugs 10 prone W’s :15 stand on 1 leg / side :15 single […]

WARM UP – DBs/Bike Partner 1 200′ farmer carry *Every 50′ perform: -10 deadlifts (1st 50′) -10 front squats (2nd 50′) -10 S2OH (3rd 50′) Partner 2 20/15 Cal Bike *then switch MOVEMENT/MOBILITY – :30 pigeon/figure 4 15 Pogo jumps :30 Armless Prayer on Box 6 Squat Jumps :30 Calf Stretch on Box 4 Low […]

WARM UP – barbell 2x 10/8 Cal Row 10 barbell back squats MOVEMENT/MOBILITY – DB, pull up bar :30 straddle stretch :30 squat hold (as deep as possible) :30 staggered hamstring stretch / side :30 single leg RDLs / side :30 Spiderman/Rotation/Overhead Reach flow each side 12 alternating lunge jumps :40 slow motion air squats, […]

WARM UP 1:00 Easy Bike 25′ Knee Pulls 25′ Tin Soldiers :45 Moderate Bike 25′ Toe Walk 25′ Heal Walk :30 Hard Bike 25′ High Knees 25′ Butt Kicks then, 1:00/1:00 Couch Stretch 5 Rig Assisted Hip Airplanes 10 Leg Swings 200m Run/Ski/Row SWEAT DAY!!! 3 Rounds 800m run (row or ski 1000/900m if to […]