NEWS, BLOG & WORKOUTS

WARM UP “The Warm Up” 3x :15 Jumping Jacks :15 Air Squat :15 Spiderman :15 Jump Squat MOVEMENT/MOBILITY – barbell, pull up bar :30 behind the neck elbow punches 1:00 front rack hold :30 bottom squat hold :30 pigeon / side :30 supine lumbar twists :20 hollow hold + :20 superman hold 2x :10 partner […]

WARM UP – box, rings 500/450m Row into, 2x 12 box step ups 8 push ups 8 ring rows MOVEMENT/MOBILITY – wall, pull up bar, machine :30 wall v-sit 1:00 wall figure 4/pigeon stretch / side 1:00 wall hinge :30 rig tricep/lat stretch / side 2x :20 dead hang (first w/ active shoulders, second w/ […]

WARM UP – wallball 8 shuttles runs 4 burpees 8 25′ shuttle runs 4 burpees 4 25′ side shuffle shuttles 10 Wallballs 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 – KB, bike 30 KB swings 15/12 cal bike MOVEMENT/MOBILITY – KB 10 cossack squats :30 forward fold :30 downward w/ reach to opp. foot :30 scorpion / side 5 inch worm to push ups 10 KB Overhead Tricep Extensions 10 hollow hold leg raises 5/5 half kneeling KB arnold press 5/5 KB […]

8:15 and 9:30 Classes for Holiday Schedule. Come start your year off with a bang! WARM UP – Athlete 1 – 2:00 Easy Bike Athlete 2 – 50′ Knee Tucks 50′ Tin Soldiers 50′ Walking Spider mans 50′ Walking Lunges *then Switch into :30 dead Hang 10 Kip Swings 3 Burpee Pull-Ups MOVEMENT/MOBILITY – Barbell […]