NEWS, BLOG & WORKOUTS

WARM UP – PVC, barbell Tabata, 9x :20 on, :10 off Each round rotate b/t -Burpees -PVC palms up overhead squats -Barbell front squats MOVEMENT/MOBILITY – PVC, pull up bar 10 PVC passthroughs :30 PVC External rotations :30 pigeon stretch / side :30 sleeper stretch / side 10 SLOW t-spine rotations w/ PVC on back […]

WARM UP Bike Tabata x 4 Sets right into Air Squat Tabata x 4 Sets *1 athlete starts on bike and then switch halfway through *grab barbell -10 Front Squats :30 Wrist Stretch -10 Strict Press :30 Straddle Stretch 3 x :10 Pause Front Squats then, 4 Split Jerks (no bar, feet only) 4 Push […]

WARM UP – rower, MB 20/16 cal row 15 good mornings hugging MB 15 squat hugging MB MOVEMENT/MOBILITY – MB :45 spider-man stretch w/ MB under back knee / side :30 90/90 stretch / side 10 90/90 hip switches / side :30 Couch Stretch w/ ball under foot 10 MB v-ups 10/10 side lying t-spine […]

WARM UP 2 Sets 1:00 Machine 20 Plate Hops :30/:30 Side Plank then, -Couch Stretch -Figure 4 on Wall -Forward Fold 1 round 12 Air Squats 9 KB Swings 6 Pushups SWEAT DAY!! Every 10 Minutes x 3 Sets 3:00 Max Cal Machine of Choice right into 6 Minute AMRAP: 21 Air Squats 15 American […]

WARM UP 2x 5 Shuttlle Runs 10 reverse lunges 10 push ups MOVEMENT/MOBILITY – KB, barbell 20 lateral line hops 20 forward to back line hops 10/10 single leg lateral line hops 10/10 single leg forward to back line hops *grab moderate band :30 overhead banded tricep stretch / side :45 half kneeling banded lat […]