NEWS, BLOG & WORKOUTS

WARM UP – rower, KB :90 row 20 KB swings 10 sprawls MOVEMENT/MOBILITY – KB, pull up bar, barbell :30 stand on 1 leg / side (close eyes if possible) :25 stand on 1 leg w/ opposite knee up / side :20 single leg RDL iso hold / side 6/6 KB arnold press 6/6 split […]

WARM UP – MB, wall 3 Rounds 8 DB Snatch 6 Box Jumps/Step Ups 4 Burpees MOVEMENT/MOBILITY – box *grab box :60/:60 Box Pigeon :30 Standing Straddle 8/8 seated alternating single leg L-raise :30 armless prayer on box 4 x :05 controlled step down – each :30 active hang PRIMER (before metcon) – Bike, box […]

WARM UP – pull up bar, rings 50 bar taps to 6″ 25 sprawls 25 ring rows MOVEMENT/MOBILITY – Barbell, rings, pull up bar Quad Smash w/ Barbell :30 deep passive squat :30 deep active squat hold w/ barbell on back 8 reverse curl into strict press 16 front to back transitions 8 good mornings […]

WARM UP 300m Jog then, 3 Squats Normal 3 Squats Wide 3 Squats Narrow then Repeat w/ left foot staggered forward then Repeat w/ right foot staggered forward MOVEMENT/MOBILITY – wall :30 wall sit at parallel :30 wall sit below parallel w/ arms overhead 3 wall leaning Jefferson curls 10/10 wall assisted single leg RDL’s […]

WARM UP -100m Jog -Walking Knee Tucks -Tin Soldiers -Walking Lunges -Quad Pulls -Toe Walks -Heel Walks -10/10 Leg Swings -100m Run -10 Cal Machine SWEAT DAY!!! 5x @ increasing effort (get faster as you go) 300m Run 25 American KB Swings 20 Cal Machine of choice rest :60 BONUS ABS!!! 3 Sets :30 Hollow […]