NEWS, BLOG & WORKOUTS

WARM UP – pull up bar, barbell 50 bars taps 20 empty bar thrusters MOVEMENT/MOBILITY – hip circle 2x 5/5 Half Circles 10/10 Lateral Steps 15 Glute Bridges then, :30 spiderman stretch w/ T-spine rotations / side 4/4 side lying arm clocks *grab barbell 6 good mornings 6 kang squats 4 back rack thrusters 4 […]

WARM UP – bike, DBs 2x 9/7 cal bike 10 Step Ups 5 Muscle Snatches 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 barbell :20 power snatch receiving […]

WARM UP – bike 2:00 Row :15 rest :15 hard row :15 rest :15 row sprint MOVEMENT/MOBILITY – DB, pull up bar, rings *grab DB 10 DB snatches 50′ double overhead DB carry 10 Goblet Squats 10 DB Tricep Extensions :30 side lying quad stretch / side :30 thread the needle stretch / side 8/8 […]

Don’t forget New Class @ 9:00 AM If you are looking to improve your cardio going into this years open or just get a great Sunday Sweat this is the perfect class. Hope to see you there.

WARM UP – bike Partner 1 :30 legs only bike :30 arms only bike 1:00 bike Partner 2 :30 Wall Sit :30 Squat rotations :30 Wall Sit :20 HS Hold MOVEMENT/MOBILITY – PVC, barbell :20 hollow hold flutter kicks :30 Straddle Stretch *grab PVC 10 PVC Pass Throughs :20 shoulder external rotation w/ PVC / […]