NEWS, BLOG & WORKOUTS

WARM UP – PVC or barbell 6x :10 on, :10 off Iso squat hold, choice b/t overhead squat w/ PVC or back squat w/ barbell into 10/8 Cal Bike Sprint or Ski MOVEMENT/MOBILITY – heavy band, wall, pull up bar *grab heavy band :30/:30 Banded shoulder mobilizations fwd and bwd 1:00 band assisted Butterlfy (lay […]

WARM UP 3x 100m run 10 lunges :20 plank MOVEMENT/MOBILITY – wall, barbell :30 standing ankle dorsiflexion, driving knee towards wall / side :30 couch stretch / side :30 wall sit march :30 hip airplanes, hands on wall / side :30 wall assisted single leg RDLs / side :15 plank hold, feet on wall, as […]

WARM UP – rower :30 arms only :30 body and arms only :30 half stroke 1:00 full stroke MOVEMENT/MOBILITY – moderate-heavy band and 10-15# plate *grab moderate-heavy band and 10-15# plate 1:00 banded v-sit stretch :30 banded horizontal adduction shoulder stretch / side :30 banded OH tricep/lat stretch, band attached to pull up bar / […]

WARM UP Flow through for 8 Minutes -10 Cossack Squats -8 Cal Machine of choice -6 Inchworms -4 Burpees then, -Couch Stretch -Box Pigeon Stretch -Scorpions -Spiderman Hold SWEAT DAY!!! AMRAP x 30 Minutes 50/40 Cal Bike 20 Box Step Overs (Bodyweight) 50/40 Cal Row/Ski 20 American KB Swings * looking for a steady mover […]

WARM UP 400m run MOVEMENT/MOBILITY – moderate weight KB *grab 1 KB 4 Jefferson curls, KB or bodyweight 8 KB RDLs 6/6 suitcase RDLs 4/4 single KB front rack reverse lunges :30 half kneeling ankle dorsiflexion mobilization, KB on knee / side :30 half kneeling adductor stretch / side :30 twisted hip opener / side […]