NEWS, BLOG & WORKOUTS

WARM UP – bike 2x 15/12 cal bike (or 1 minute-ish) 5 burpees MOVEMENT/MOBILITY – wall, workout weight DB’s 4/4 3-way lunges (forward + lateral + reverse lunge = 1 rep) 8 wide stance inch worms + push up 8 prone T’s + 8 prone Y’s + 8 prone I’s :30 figure 4 pigeon stretch […]

In House Comp!! Make sure you sign up at the gym. All workouts can be modified as needed just like in class. Potluck to follow so bring something to share!

WARM UP 200m run 10 air squats 200m run 5 burpees MOVEMENT/MOBILITY – mini band :20 wide stance forward fold middle/right/left *mini band around knees 10/10 side steps 10 air squats 10/10 monster walk, forward/backward *band around feet (use plastic bands not hip cicles) :30 march in place *band around wrists 15 shoulder external rotations, […]

WARM UP 4 Minutes Alt every :30 -Box Jumps or Step Ups -Bike at Moderate Pace then, 1:00/1:00 Box Pigeon :30/:30 Hamstring Stretch on box :30/:30 Calf Stretch on Box 10 Hollow Hold Crunches :30 Plank *grab barbell 6 Sumo Deadlifts 6 SDLHP SWEAT DAY!!! 5 Minute AMRAP: 10 Cal Machine of Choice 10 V-Ups […]

WARM UP – bike 1:00 bike legs only 1:00 bike arms only 1:00 bike MOVEMENT/MOBILITY – barbell, wall, pull up bar 6 back squats 6 front squats 4/4 back rack reverse lunges :30 child’s pose :20 passive bottom squat :20 active bottom squat :20 passive bottom squat 5 strict press + 5 push press + […]