NEWS, BLOG & WORKOUTS

WARM UP – bike 3x :30 bike (increasing intensity) :15 rest :30 burpees/air squats/v-ups :15 rest MOVEMENT/MOBILITY – moderate band *grab moderate band 1:00 half kneeling banded lat stretch / side :45 Hand Cuff Stretch 2x :45 Spanish Squat Hold *grab DB 4/4 single db arnold press :30 deep goblet squat stretch 10 Goblet Squats […]

WARM UP 1:00 Easy row :30 transition 1:00 Easy Bike :30 Transition 1:00 easy ski or 200m Jog then, 15 Wall Leaning Calf Raises 10/10 Leg Swings 10 Cat/Cows :30 Rig Assisted Squat in bottom SWEAT DAY!!! 30 Minute AMRAP @ 60-70% Effort -1000m Row -800m Run or 1000m Ski -60/50 Cal Bike *looking for […]

WARM UP 200m run In 25′ increments, High knees Butt kickers side shuffle x 2 A-skip b-skip Skips for height x 2 MOVEMENT/MOBILITY – WB :45 spider-man stretch w/ MB under back knee / side :30 Couch Stretch w/ ball under foot :30 90/90 stretch / side 10 90/90 hip switches / side 10 MB […]

WARM UP – bike, 1:00 Bike 50′ walking lunge :40 Dead Hang MOVEMENT/MOBILITY – KB, barbell *grab KB 50′ Overhead Carry :30 calf smash on KB / side :30 KB assisted v sit 10 KB Tricep Extensions 10 KB Bicep Curls :30 half kneeling hip flexor + hamstring stretch / side 5/5 KB overhead forward […]

WARM UP – barbell 30 single unders 5 bar facing burpees 10 RDLs 10 air squats 5 front squats 5 bar facing burpees 30 double unders MOVEMENT/MOBILITY – box, mini band, barbell :30/:30 Box Pigeon 5 Box Jumps *mini band around knees 10/10 banded side steps 10/10 clam shells *band around wrists 10 banded shoulder […]