NEWS, BLOG & WORKOUTS

WARM UP – KB 3x 5 KB RDLs 5 KB goblet squats 10 KB swings MOVEMENT/MOBILITY – KB, box *grab PVC :20 PVC passthroughs :20 PVC external rotations / side :30 PVc lat stretch / side :20 trunk twists w/ PVC on back :20 good morning + t-spine rotation w/ PVC on back :30 standing […]

WARM UP – machine, barbell :45 machine easy 10 air squats 10 push ups :45 machine moderate :30 back rack elbow punches 10 Kip Swings 5 Kipping knees to chest MOVEMENT/MOBILITY – mini band, barbell *grab moderated band :30 supine hamstring stretch / side :30 across the body stretch ./side :30 banded quad stretch / […]

WARM UP – bike 1:00 Easy Bike :40 Wall Sit :30 Bike (fast) :20/:20 SL Wall Sit MOVEMENT/MOBILITY – Mini Band, Box 2 x 5/5 Half Cirlces 5 pause Squats, drive knees out in bottom x 2 10 Glute Bridges then, :30/:30 Box Pigeon 3/3 Contolled Step Downs 10 Pogo Jumps 4 Squat Jumps 4 […]

WARM UP “The Warm Up” Every :15 x 3 Minutes -Jumping Jacks -Air Squats -Spiderman Lunges -Jump Squats *grab barbell 10 Strict Press :20 wrist opener 8 Front Squats :20 Deep Squat Hold 6 Push Jerks :20 Childs Pose 4 Squat Cleans :20 Cat/Cows 2 Clean and Jerks PARTNER WOD Split Work However 0:00-3:00 – […]

WARM UP – Rower Max Distance Row in 20 Strokes rest :30 Max Distance Row in 10 Strokes MOVEMENT/MOBILITY – moderate/heavy band *grab moderate/heavy band :20 heavy banded shoulder distraction / side :20 single arm overhead banded lat stretch on rig / side 8/8 single arm light banded rows 8/8 single arm light banded external […]