NEWS, BLOG & WORKOUTS

WARM UP – barbell 8 shuttles runs 4 burpees 8 shuttle runs 4 burpees 4 side shuffle shuttles 10 Air Squats MOVEMENT/MOBILITY – :45 spider-man stretch / side 1:00 Couch Stretch :30 90/90 stretch / side 10 90/90 hip switches / side 10 v-ups 5 Push-ups into 3 Plank Walk Outs SWEAT DAY!!!! Every 2 […]

WARM UP – Barbell 2-3x 10 Barbell RDL’s :20 BB trunk twists 3 inch worm to push up MOVEMENT/MOBILITY – light band *band on rig at knee height 4/4 single leg RDLs, band around knee pulling laterally to rig 8/8 SA Rows :45 Spanish Squat Hold *band on pull up bar 8/8 half kneeling banded […]

WARM UP – MB, pull up bar 2-3x :30 Hard Bike or Ski 5 MB Cleans :20 Dead hang MOVEMENT/MOBILITY – MB, pull up bar :30 spiderman stretch w/ back knee on MB :30 Couch Stretch w/ back knee on MB 8 MB hamstring curls 8/8 single leg hip thrusts :30 t-spine extensions on MB […]

WARM UP – machine :45 Wall Sit :20/:20 SL Wall Sit 2x 1:00 machine of choice 10 air squats :10 HS Hold MOVEMENT/MOBILITY 8/8 Fire Hydrants 8/8 quadruped donkey kicks 8/8 quadruped hip CARs 8/8 side plank leg lifts :30 spiderman stretch / side 8/8 side plank rotations CLEAN PRIMER – barbell :20 hold in […]

WARM UP – KB 3 Sets :20 Step Ups :10 rest :20 Air Squat :10 Rest :20 SIngle Unders or Dubs MOVEMENT/MOBILITY – Box :30 calf stretch on box :45/:45 Box Pigeon :30 Samson stretch / side :30 cross-legged piriformis stretch / side :20 SL balance drill (close eyes) 10 Heel/toe rocks 4 Box Jumps […]