NEWS, BLOG & WORKOUTS

WARM UP – rower 2:00 row/ski 10 sprawls 5 burpees MOVEMENT/MOBILITY :30 kneeling forearm stretch *grab 25/15 lb plate 30 plate hops 5/5 single leg RDLs, plate hugged to chest 10 plate ground to overhead 5/5 Deficit reverse lunges 10 Deadbugs 10 birddogs 100m Jog PARTNER WOD 3x 400m Run (together) 40 DB Snatch @ […]

WARM UP – jump rope, rings 3x 40 single unders 10 empty barbell push press 10 ring rows MOVEMENT/MOBILITY – pull up bar, PVC 25′ inch worms w/ push up 25′ over/under the fence 25′ lunge, lunge, squat 2x :10 partner hanging t-spine opener :30 turn back stretch / side 2/2 single arm shoulder CARs […]

MOBILITY 3 Way Banded Hamstring Stretch 1:00/1:00 Spiderman :45/:45 Pigeon SWEAT DAY!!!! 0:00 – 9:00 Every 3 Minutes x 3 Sets 1:00 Machine (moderate pace) 15 Banded Good Mornings 10 Air Squats 5 Inchworms 9:00-10:00 Rest 10:00-25:00 AMRAP x 15 30/24 Cal Machine or 400m Run 20 Walking Lunges (farmer hold) 10 DBL DB Hang […]

WARM UP – bike 20/15 cal bike 7/5 cal bike sprint MOVEMENT/MOBILITY – MB, barbell 10 MB cleans 1:00 t-spine extension on MB :30 spider-man stretch, back foot elevated on MB 20 MB Russian twists :20 plank w/ hands on MB :20 plank w/ feet on MB *grab barbell 2x (once w/ empty bar, once […]

WARM UP – KB 2x 100m run 10 KB swings 10 goblet KB lateral lunges MOVEMENT/MOBILITY – 2 light/moderate DB’s, pull up bar, rings, barbell :30 wide stance forward fold middle/right/left 1:00 deep squat, move feet out closer to sumo stance every :15 *grab 2 DB’s 50′ single DB overhead carry / side 50′ double […]