NEWS, BLOG & WORKOUTS

WARM UP – rower, rings 2 rounds 12/9 cal row 12 ring rows 8 push ups MOVEMENT/MOBILITY – KB, PVC *grab KB 10 KB Swings 6 KB Jefferson Curls 6/6 goblet curtsy lunges 6/6 SLOW split stance arnold press 3/3 KB windmills 10-20 Empty Barbell Bench Press PRIMER – (before metcon) 5 Strict Press 5 […]

Reminder – In house comp is this Saturday! Sign up at the gym! WARM UP EMOM x 3 10 Air Squats -easy bike in remaining MOVEMENT/MOBILITY – wall :30 couch stretch / side :20/:20 SL Wallsit 10/10 leg swings front to back 10/10 leg swings side to side 8/8 hip airplanes, hand on wall for […]

WARM UP – rower 200m Run 300m Row 200m Run MOVEMENT/MOBILITY – rings 20 low pogo hops 10 high pogo hops 10 heel to toe rocks :30 crossbody shoulder stretch / side :30 overhead tricep stretch / side :20 calf stretch / side :30 spiderman stretch / side 2x :20 split squat iso hold / […]

WARM UP 600m run MOVEMENT/MOBILITY – barbell :30 staggered stance forward fold / side :30 standing quad stretch / side :30 frog stretch 10 90/90 hip switches 5/5 90/90 hip internal rotation lift offs (rear foot) :30 downward dog, walk out calves 10 cossack squats, slow *grab barbell 2x :15 front rack hold + :15 […]

WARM UP 3 Way Banded Hamstring :30 Calf Stretch on Wall or Rig 15 Calf Raises 15 Tib Raises 15 Pogo Jumps then, 2 Rounds (flow through stations) 10 Air Squats 10/8 Cal Bike 10 Banded Good Mornings 10 Banded Strict Press 5 Shuttle Runs SWEAT DAY!!! Fight Gone Bad Style (5 Rounds) 1:00 Max […]