NEWS, BLOG & WORKOUTS

WARM UP Line Drills 4 Shuttle Runs 25′ Knee Pulls 25′ Tin Soldiers 25′ Walking Lunges 25′ High Knees then, *Grab Wall Ball 10 Air Squats 5 Med Ball Squats 5 Wallballs *grab jump rope 10 Heel/Toe Rocks 10 Pogo Jumps 20 Single Unders 25 Double Unders *on pull up bar :30 Active Hang 6 […]

WARM UP – bike, PVC 20/16 cal row 25′ spiderman lunges 25′ pike bear crawl 12 PVC palms up overhead squats MOVEMENT/MOBILITY – *grab PVC 10 pvc passthroughs :30 shoulder external rotation w/ pvc / side :30 straight arm lat stretch w/ pvc :30 v-sit forward lean w/ PVC on back 10 PVC sots press […]

WARM UP!!  2 Sets :45 On Each Stations/:15 Transition -Machine of choice -High Plank hold -DB Clean and Jerk, Switch Hands every 5 then, 15 Prone Snow Angels 20 Plank Shoulder Taps 15 Glute Bridges 6/6 Figure 4 Rotations :45/:45 Pigeon SWEAT DAY!!!! From 0:00-20:00 AMRAP 20 *Move Steady 20/15 Cal Machine Of Choice 20 […]

WARM UP 400m Jog (Row if needed) MOVEMENT/MOBILITY :30 box pigeon / side 3/3 Controlled Step Downs :30 seated forward fold *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 6/6 curtsy lunges :20 hip airplanes / […]

WARM UP – bike :30 bike :30 legs only bike :30 bike :30 arms only bike :30 bike MOVEMENT/MOBILITY – moderate band *grab moderate band 10 banded passthroughs 10 sumo stance banded good mornings 10 banded strict press 10 Pull aparts 10 V-Ups 10 Reverse Lunges :20 HS Hold 10 Wall Facing Shoulder Tap 4/4 […]