NEWS, BLOG & WORKOUTS

WARM UP – 200m Jog 20 American Swings 10 burpees MOVEMENT/MOBILITY – pull up bar, moderate DBs :20 dead hang :20 chin up dead hang 3-5 strict pull ups or 6-10 ring rows :30 deep squat holding onto rig 5/5 single leg RDL into hip airplane (hold rig) *grab PVC Pipe 10 Pass Throughs 10 […]

WARM UP – 8x, :20 on, :10 off Tabata Row/Ski, increasing intensity MOVEMENT/MOBILITY – light plates, warm up *grab 2.5/5 lb plates 4/4 shoulder CARs, one arm at a time 8 reverse snow angels 10/10 Lu raises 10 Cuban Press, SLOW :20 plank + :20 side plank / side 10 supermans 20 supine toe touches […]

WARM UP – 2 Rounds 1:00 Bike :30 Wall Sit 6 Jump Squats MOVEMENT/MOBILITY – band :45/:45 Banded Spiderman :30/:30 Samson Lunge 8 Banded Squats (Band around hips facing out, squeeze glutes) 8 Spanish Squats 10 Scorpions PRIMER – barbell -5 Pause Back Squats -8/8 SL Glute Bridges -5 Back Squats STRENGTH E2MOM x 5 […]

WARM UP – bike 1:00 easy bike 1:00 moderate bike :30 hard bike MOVEMENT/MOBILITY – Moderate DBs, wall :25 v-sit middle/right/left :25 downward dog :25 upward dog 60 heel taps 10 reverse snow angels *grab DBs 8 double DB swings 6 double DB clean and jerks 4 double DB snatches :10 HS hold 10 HS […]

WARM UP – 3x 100m run 10 Squat to Press 5 burpees MOVEMENT/MOBILITY – *grab barbell :30 Pigeon 6 kang squats :30 deep passive back squat 6 back squats :30 spiderman stretch / side 6 power cleans :30 90/90 stretch / side 6 thrusters :30 wide stance forward fold 6 Jump Squats :30 fire hydrants […]