NEWS, BLOG & WORKOUTS

WARM UP – jump rope 6x :20 on, :20 off Alternate rounds b/t single unders and crossover singles MOVEMENT/MOBILITY – barbell *grab barbell 10 bootstrap squats holding onto barbell on ground 10 air squats, spend time in bottom of each if needed 5 good mornings 5 back squats :20 front rack hold + :20 front […]

WARM UP (slamball) 200m Jog then :30/:30 Chest stretch on rig :30/:30 Calf Stretch 10/10 Leg Swings Fwd and Across 2 sets 10 Slam Balls 10 Sit ups with ball 10 Pushups 5 Kneeling Chest Passes (as far as possible) then, 50′ High Knees 50′ Tin Soldiers 50′ Burpee Broad Jumps SWEAT DAY!!! 5 Rounds […]

WARM UP :45 row, all arms :45 row, no straps 1:00 row normal 20 pogo hops 15 single leg pogo hops / side MOVEMENT/MOBILITY – wall, box :30 wall sit :15 single leg wall sit / side *grab box :30 plank w/ feet elevated on box :30 pigeon on box / side 6 lateral step […]

WARM UP – bike 15 PVC overhead squats 15/12 cal bike 15 jump squats MOVEMENT/MOBILITY – wall, rig :20 split squat iso hold 5/5 single leg RDL into hip gate, hands on rig for balance / side :20/:20 SL Balance :30 pigeon stretch / side :30 glute bridge march 5 glute bridge walkouts 20 plank […]

WARM UP 100m Run 10 strict burpees (push up and air squat each rep) 100m Run MOVEMENT/MOBILITY – PVC, pull up bar, barbell 15 PVC Pass throughs 10 PVC OHS :20/:20 External Rotations 8 Cuban Presses 5 Pressing Snatch Balances :10 dead hang + 5 little kip swings + 5 big kip swings w/o coming […]