NEWS, BLOG & WORKOUTS

*start of Open Prep Cycle. WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 machine of choice 10 air squats :10 HS Hold MOVEMENT/MOBILITY l 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side 8/8 side plank rotations PRIMER […]

WARM UP Every :30 x 8 Sets – Squat Rotations – PVC Pass Throughs -PVC OHS -:15/:15 External Rotations then, :30 seated forward fold :30 cat/cows 6/6 curtsy lunges :20 hip airplanes / side 5 Pushups 5 Clapping or explosive pushups *grab barbell :20 elbow punches 5 Front Squats (keep full grip as much as […]

WARM UP – bike, DBs 2x 9/7 cal bike 10 DB snatches 50′ double overhead DB carry 20 Line Jumps MOVEMENT/MOBILITY – barbell, wall *grab barbell :30 child’s pose w/ hands on barbell :30 seated chest/bicep stretch 8 strict press 8 behind the neck snatch grip push press 2x :20 overhead squat iso hold, no […]

WARM UP Every :90 x 2 Rounds 1. :30 Mountain Climbers + 10 DB Snathches 2. :30 Plank + 10 goblet Lunges 3. 8 Strict Burpee + 10 V Up 4. 1:00 Machine Moderate pace then, :90 Couch Stretch :60/:60 Wall Fig 4 then, 5 SA Walking Lunges on each side, figure out a good […]

WARM UP – bike 1:00 legs only bike 1:00 arms only bike 1:00 bike MOVEMENT/MOBILITY – BB 10 over the fences 10 under the fences :30 stagger stance hamstring stretch / side 5 inch worm to hand release push up 10 scorpions :30 kneeling forearm stretch :30 90/90 stretch / side 6 90/90 hip switchest […]