NEWS, BLOG & WORKOUTS

WARM UP – bike 20/16 cal bike 50′ burpee broad jumps MOVEMENT/MOBILITY – PVC :20 hollow hold :30 figure 4 pigeon stretch / side 10/10 single leg glute bridge / side *grab PVC 10 PVC passthroughs 5 quarter squat sots press 5 sots press slightly deeper 5 sots press as low as possible 5x Jump […]

Special Turkey Trot Edition of SWEAT DAY!! MEET at 8 AM at the Gym to run a 5K course with the community before enjoying the rest of the day!

WARM UP – box/kb light 3x 12 step ups 8 Goblet Squats 4 burpees MOVEMENT/MOBILITY – light band, wall *grab a light band :30 banded passthroughs :15 banded around the worlds / direction 10 band pull aparts 10 palms up pull aparts 10 banded good mornings 1:00 Box pigeon / side :20 handstand hold on […]

WARM UP – empty barbell 8 back squats 4 lateral burpees over bar 8 front squats 4 lateral burpees over 8 thrusters MOVEMENT/MOBILITY – Hip Circle, barbell 2 Sets 6/6 Half Circles 12 Lateral Steps 12 Glute Bridges *grab Barbell v-sit Grabbing barbell :20 Lunge hold (knee just of ground) 10 Walking Lunges 10 Lunge […]

WARM UP Rowling (to 1000m) MOVEMENT/MOBILITY – pull up bar 25′ Knee Tucks 25” Quad Pulls 25′ pike bear crawl + 25′ backward 25′ high Knees 25′ Butt Kicks :30 scorpions :30 downward dog :30 v-sit 6 strict hanging knee raise 5 lat activations 6 single leg TTB *grab barbell 10 Good Mornings 10 Glute […]