NEWS, BLOG & WORKOUTS

WARM UP 200m run 200m Row/Ski MOVEMENT/MOBILITY – In 50′ increments: High knees Butt kickers Lunge w/ twist Reverse lunge w/ OH reach Karaoke x 2 Small bound Bound for height Bound for distance then, :30/:30 Figure 4 10/10 Leg Swings :30 Squat Hold rig assisted 10 Air Squats SWEAT DAY!!! For Time: 1000m Run […]

WARM UP 40 bunny hops 5 burpees 20 air squats 10 jump squats MOVEMENT/MOBILITY – light band *light band around rig 10/10 banded lateral glute kickouts 10/10 banded kick backs 10/10 supine reverse squats :30 bird dogs *band around knees :30 slow hip CARs / side 6 slow hip hinge *band around wrists 10 banded […]

WARM UP – rower 24/18 cal row MOVEMENT/MOBILITY – 2 light DB’s 8 DB upright rows 8 db arnold press 12 db shoulder shrugs :30 prone scorpions / side 10 reverse snow angels :30 90/90 hip stretch / side 1:00 seated forward fold 5/5 lateral lunges :30 overhead tricep/lat stretch on rig / side 3/3 […]

WARM UP – Barbell 2x :45 Machine 10 Barbell RDL’s :20 BB trunk twists 2 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 […]

WARM UP 3x :30 Hard Bike or Ski 10 KB Swings :20 Dead hang MOVEMENT/MOBILITY – MB, pull up bar 50′ OH KB Carry :30 spiderman stretch :30 Puppy Dawg 6 KB Jefferson Curls 8/8 single leg hip thrusts 8 KB Push Press 8 Goblet Squats 6 Strict Leg Raises 6 Kipping Knees to chest […]