NEWS, BLOG & WORKOUTS

MOBILITY 1:00/1:00 Couch Stretch 1:00/1:00 Spiderman Stretch 1:00 Forward Fold :30/:30 Pec Stretch on Rig SWEAT DAY!!! On a Running Clock 0:00-10:00 EMOM x 10 (alt) 1. :40 Machine of choice 2. 8 DB Strict Press + 10 Band Pull Aparts (start moderate and pick up pace as you go, choose a weight you can […]

WARM UP – rower 4x :20 on, :10 off, moderate row 4x :10 on, :20 off, fast row MOVEMENT/MOBILITY – heavy band, pull up bar In 25′ increments w/ heavy band, Partner band resisted march Partner band resisted high knees Partner band resisted broad jump Partner band resisted lateral shuffle *band on rig 10 spanish […]

WARM UP – jump rope, barbell 75 single unders 12 BB RDLs 50 double unders 12 sumo deadlift high pulls MOVEMENT/MOBILITY – pull up bar :45 frog stretch :45 seated hamstring stretch :30 spinal rocks 5/5 shoulder CARS 10 hollow hold leg raises 10 hollow hold top half crunches 5/5 figure 4 rotations 5/5 cossack […]

WARM UP 200m run 50′ burpee broad jump MOVEMENT/MOBILITY – barbell In 50′ increments, High knees A-skip B-skip Lateral shuffle Single Leg Broad Jumps then, 10 hand release push ups :30 downward dog, walk out calves *grab barbell 8 Bent over rows 8 RDLs 8 high hang jumps 8 hang high pulls PRIMER – light-moderate […]

WARM UP – bike/rower 1:00 easy bike/rower 1:00 moderate bike/rower :30 hard bike/row MOVEMENT/MOBILITY – Moderate DBs, :25 straddle middle/right/left :25 downward dog :30 Pigeon Stretch 5/5 Reach Throughs 10 reverse snow angels *grab KBs 8 Russian Swings 6 Hand 2 hand Swings 8 Goblet Squats 6 KB Snatches 8 American Swings PARTNER WOD 4 […]