NEWS, BLOG & WORKOUTS

WARM UP 200m run 16 DB snatch @ moderate weight :30 HS hold SLOW MOVEMENT/MOBILITY – moderate DB :30 v-sit :30 seated figure 4 stretch / side 6 sumo stance good mornings, db on back 6 sumo stance DB RDLs 3/3 single DB single leg RDL, DB in opposite hand 3/3 single DB single leg […]

WARM UP – MB 20 MB squat clean thrusters 50′ burpee broad jump MOVEMENT/MOBILITY – wall :30 couch stretch / side :30 pigeon / side :30 stagger stance hamstring stretch / side :30 half kneeling adductor stretch / side 10 reverse snow angels 5/5 SL RDL, :05 eccentric 5/5 rig assisted single leg squat, :05 […]

WARM UP – barbell/PVC 20 squats w/ PVC overhead 10x burpee + push up 10 reverse lunges w/ PVC overhead MOVEMENT/MOBILITY – wall, pull up bar :30 turnback stretch, hand on rig :30 lat/tricep stretch on rig / side 15 wall sit shoulder flexions 10 glute bridges, :02 hold at top each rep 6 hanging […]

WARM UP – MB :90 Row :90 Bike MOVEMENT/MOBILITY – KB or DB 50′ SA OH Carry EA 8/8 SA Strict Press 4/4 Windmill rotations 10 Overhead Tricep Extensions then, :30 Dead Hang 10/10 Leg Swings 2 Rope G2S 2 Wall Walks GYMNASTIC STRENGTH EMOM x 10 – Alt -3-8 Wall Facing HSPUs -1-2 Rope […]

WARM UP – pull up bar 50 bar taps 30 jumping jacks 10 burpees to 6″ MOVEMENT/MOBILITY – 2 DB’s, wall 15 Wall Leaning Calf Raises 15 Tib Raises 25′ backwards pike bear crawl 25′ backwards Lunge w/ reach 25′ Lateral Lunge 25′ Single leg Hops 3 Shuttle runs *grab 2 DB’s 8/8 DB Renegade […]