NEWS, BLOG & WORKOUTS

WARM UP – pull up bar 50 bar taps 12 air squats 10 jump squats 8 burpees to 6″ MOVEMENT/MOBILITY – rings, pull up bar, barbell 12 ring rows, progress in difficulty :20 dead hang 5 eccentric jumping pull ups 5 hanging lat activation *grab barbell 10 slow motion high pull + turnover 3 x […]

WARM UP – jump rope, KB, pull up bar 100 single unders 20 American kettlebell swings :30-:45 dead hang 50 double unders or :30 or practice MOVEMENT/MOBILITY – KB 50′ KB OH carry / side 8/8 push up w/ one hand on KB :30 child’s pose w/ hands on KB :30 arm cirlces / side […]

WARM UP – w/ empty bar 1:00 Row or Bike -10 Air Squats w/ pause -:30 wrist Stretch -10 Front Squats -:30 Spiderman Flow -10 Thrusters -:30 Squat Rotations into, 2x :10 Ring Support Hold (keep rings tight and turn out) 5 Ring Rows (pause at top) 5 Ring Swings or Bar Kips PRIMER -9 […]

WARM UP – bike 1:00 legs only bike 1:00 arms only bike 1:00 bike MOVEMENT/MOBILITY – PVC, barbell 30 hollow hold flutter kicks 30 hollow hold scissor kicks 1:00 spinal roll to v-sit *grab PVC 8 PVC around the worlds / direction :20 shoulder external rotation w/ PVC / side 5 PVC Slow Pressing Snatch […]

WARM UP 2 Sets :45 Machine 10 Deadbugs :30 Deep Squat Hold then, Foam Roll Lower Back Straddle Stretch Foam Roll Left IT Band Butterfly Stretch (hands under legs) Foam Roll Right IT Band Puppy Dawg SWEAT DAY!!!! 10 Minute EMOM :45 Max Calorie Row Rest 2:00 10 Minute AMRAP: 200′ OH KB Carry (25′ […]