NEWS, BLOG & WORKOUTS

MOBILITY 1:00 Easy Machine :90 Couch Stretch (R) 1:00 Easy Machine :90 Couch Stretch (L) SWEAT DAY!!! 0:00 – 10:00 Every 2:00 x 10:00 10 Med Ball Squat 8 Med Ball Good Morning 6 Sprawls 4 Cat/Cows 10:00 – 12:00 Rest 12:00-36:00 Every 4 Minutes x 6 Sets AMRAP x 3:30 (:30 rest) -50 Double […]

WARM UP – KB 20 Cal Machine 20 KB swings 20 box step ups MOVEMENT/MOBILITY – PVC, pull up bar, KB *grab PVC :30 external rotation w/ PVC / side 1:00 armless prayer on box w/ PVC :45 Box Pigeon 8 prone overhead PVC liftoffs, :02 hold at top each rep 10 OHS 10/10 Hip […]

WARM UP – bike 20/16 cal bike :15 rest :15 arms only sprint :15 bike sprint MOVEMENT/MOBILITY – pull up bar, rings, heavy band :30 dead hang 10 scap push ups 10 scap pull ups 10 T’s on rings 10 ring rows 5 strict pull ups :30 rig assisted deep squat stretch 6/6 rig assisted […]

WARM UP – machine 2x 1:00 machine of choice 15 air squats 10 push ups MOVEMENT/MOBILITY 8/8 Fire Hydrants 8/8 quadrsped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side :30 frog squats 8/8 side plank rotations PRIMER – 5 wide push ups 5 narrow push ups 5 […]

WARM UP 3x 10 Cal Row 10 DB snatches 2x 3-way lunge / side MOVEMENT/MOBILITY -10 Cat/Cows -10 Scorpions -10 Deadbugs -10 BirdDogs then, Tabata – Air Squats :20 on / :10 off x 4 sets PARTNER WOD *In teams of 2, break up however 2,000m Row 100 Double Unders (each) 50 Devils Press (50/35) […]