NEWS, BLOG & WORKOUTS

WARM UP – row 6/4 cal bike 6/4 cal bike at mod pace 6/4 cal bike sprint MOVEMENT/MOBILITY – 10 Barbell high pulls 10 Barbell strict press 5/5 single leg barbell good morning 5 Muscle Cleans + :30 cat/cows :30 wrist stretch :30 thread the needle 8 seated shoulder flexions PRIMER – barbell 4 Front […]

WARM UP – 50 Single Unders :10 HS Hold 30 Single Unders 2 Wall Walks w/ :05 Hold 15 Double Unders or Practice MOVEMENT/MOBILITY – light band 2x 10 Banded Front Raises 10 Banded Strict Press 15 banded passthroughs then, 8 prone T’s 8 prone Y’s :30 pigeon / side 1:00 v-sit 5/5 cossack squats […]

WARM UP – 200m run MOVEMENT/MOBILITY – *quadraped series 6/6 Fire Hydrants 6/6 Hip CARS 6/6 Donkey Kicks then, 6/6 Worlds Greatest Stretch 8/8 SL Glute Bridge :20 Lunge Hold (1″ off gound) into :20 SL Balance (close eyes) 10 low pogos 10 High pogos PRIMER (before Squats) barbell 10 back squats PLYOS *this is […]

WARM UP 30 Bar Taps 10 Kip Swings 30 Bar Taps 6 Strict Leg Raises MOVEMENT/MOBILITY – :30/:30 Tricep/Lat Stretch on Rig :30/:30 Chest Stretch on Rig :30 calf stretch / side *grab 2 5-10# plates (alternate with partner if needed) 2x 8 lateral raises 8 front raises 8 reverse flies 4 cuban press 8 […]

WARM UP – BB 200m run 2x 8 BB RDLs 8 BB strict press 8 supinated bent over rows MOVEMENT/MOBILITY – pull up bar :30 90/90 hip switches :30 piriformis stretch / side : 30 hurdler stretch / side :20 dead hang 10 ring rows :15-:20 chin up dead hang 5/5 single arm ring rows […]