NEWS, BLOG & WORKOUTS

WARM UP – bike, light barbell 2x 9/7 cal bike 75′ walking lunge (bike to rig and back) then, :15 lateral line jumps :15 fwd/bwd line jumps :10/:10 SL lateral jumps :10/:!0 SL fwd/bwd jumps MOVEMENT/MOBILITY – barbell/jump rope 30 plank shoulder taps :30 butterfly w/ hands under legs :30 seated forward fold *grab barbell […]

WARM UP – rope, rower, DB 15 Heal to Toe Rocks :30 Calf Stretch on Wall into 2x 60 Sinlge Unders (double unders round 2 if you have them) 15/12 cal bike 6 SA Devils Press MOVEMENT/MOBILITY – w/light plates 2x -10 Bent over flys :20 Arm Cirlces (frwd) -10 Lateral Raises :20 Arm Cirlces […]

WARM UP – 200m Run or Row In 25′ increments High knees + butt kickers Lateral shuffles + Karaoke A skip + B skip Walking lunges Single leg broad jump MOVEMENT/MOBILITY :30 90/90 stretch leaning into front hip + :30 leaning into back hip / side 8/8 90/90 rear ankle internal rotation liftoffs 10/10 seated […]

WARM UP – barbell, wall :45 Wall Sit :20/:20 SL Wall Sit 2x 10/8 Cal Row 10 barbell back squats MOVEMENT/MOBILITY – DB, pull up bar :30 straddle stretch :30 squat hold (as deep as possible) :30 staggered hamstring stretch / side :30 single leg RDLs / side :30 Spiderman/Rotation/Overhead Reach flow each side 12 […]

Hope everyone enjoyed their Christmas!! Reminder just 8:15 and 9:30 AM Class today. Back at it with full schedule tomorrow! WARM UP – machine 2 min easy machine Half Tabata on machine, increasing intensity, finish last round at 95% MOVEMENT/MOBILITY – band/barbell *grab band -Banded Front Rack Opener on Rig / :40 each -Banded Lat […]