NEWS, BLOG & WORKOUTS

WARM UP – rower 25/20 cal row 20 air squats 15 push ups MOVEMENT/MOBILITY – barbell *grab barbell :30 overhead tricep/lat stretch / side 8 kang squats :30 deep passive back squat 8 front squats :30 spiderman stretch / side 8 push press :30 90/90 stretch / side 8 thrusters :30 wide stance forward fold […]

WARM UP 2:00 Easy Machine into 3 Way Hamstring Stretch then, Dynamic Warm Up -Knee Tucks -Tin Soldiers -Quad Pulls -Hamstring Scoops -High Knees -Butt Kicks -Burpee Broad Jumps -10/10 Leg Swigs 1 Round 300m Run 10 Cal Machine SWEAT DAY!! Every 12 Minutes for 3 Sets 60/45 Cal Row 800m Run 30/24 Cal Bike […]

WARM UP WARM UP – plate 3x 100m run 10 plate ground to overhead 5 burpees MOVEMENT/MOBILITY – PVC, pull up bar, barbell :30 v-sit :30 pigeon stretch / side :30 happy baby stretch / side 10 PVC passthroughs 5 PVC around the worlds / direction 10 palms up PVC OHS 10 scap pull ups […]

WARM UP – bike, pull up bar 3x 1:00 bike 15 air squats 10 push ups 5 strict pull ups or Ring rows MOVEMENT/MOBILITY – rig, pull up bar, wall ball :30 calf stretch / side :30 lat/tricep stretch on rig / side :30 standing quad stretch / side :30 Dead hang :30 deep squat […]

WARM UP – empty barbell 10 Air Squats 10 front squats 10 push press 10 Back Squats 10 Deadlifts 10 bent over rows 10 Burpees 10 Thurstes MOVEMENT/MOBILITY – 90/90 Rotations Figure 4 Rotations Spiderman Rotations + 10 hanging strict leg raises :10 hanging hollow hold + 5 kip swings 5 T2B or T2A + […]