NEWS, BLOG & WORKOUTS

WARM UP 2 Rounds :90 Bike :30/:30 Calf Stretch :30 Wall Sit (in crowded class half is on Wall) then, 10/10 SL Glute Bridges 10 Calf Raises 10 Step Ups 10 Calf Raises 10/10 SL Glute Bridges “HERO WOD” “CHAD” For Time: Complete 1,000 Weighted Box Step-Ups as fast as possible. Use a 20 inch […]

WARM UP – MB 300m MB run MOVEMENT/MOBILITY – MB, box, wall, barbell 10 MB step ups, bear hug 10 plyo step ups :20 foot elevated deep lunge stretch on box / side :30 armless prayer on box 10 good mornings w/ MB overhead (just hinge as mush as you can w/o MB falling forward […]

WARM UP 2:00 Easy Pace Bike then 10 Knee Tucks 10 Spiderman Lunges w/ Rotations 10/10 Leg Swings into 200m Run 9 Ar Squats 6 Pushups 3 Strict Pull-Ups or Mod SWEAT DAY!!! Part 1 For Time: 600m Run 50 Ab Mat Sit Ups 40 Air Squat 30 Push-Ups 20 Strict Pull-Ups 30 Push-Ups 40 […]

WARM UP – bike 1:00 easy bike 1:00 moderate bike :30 fast bike :15 rest :15 bike sprint MOVEMENT/MOBILITY – Hip Circle 2 Sets 5/5 Half Cirlces 10/10 Lateral Steps 15 Glute Bridges then 6 Kang Squats 6/6 quadruped hip CARs :30 wall sit 5 Pause Back Squats 5 Back Squats PRIMER – bike, workout […]

WARM UP – pull up bar 50 bar taps 8 burpee pull ups or burpees to 6″ MOVEMENT/MOBILITY – heavy band, pull up bar, barbell :15 hollow hold into :15 superman hold into :10 hollow into :10 superman :25 side plank / side *grab heavy band :20 banded overhead tricep stretch / side :20 banded […]