NEWS, BLOG & WORKOUTS

WARM UP – Row 1:00 Easy row then, 3 Attempts In 6 Strokes get Cals an Hour as high as possible MOVEMENT/MOBILITY – light band, wall *grab band :30 banded OH tricep stretch / side 12 band pull aparts 10 banded shoulder press 12 palms up band pull aparts 15 banded good mornings :30 couch […]

WARM UP – pull up bar 2x 100m run 30 bar taps 10 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 *grab PVC 12 passthroughs :20 External Rotatios 12 front rack sots press 6 pvc […]

WARM UP – bike EMOM x 2 -:45 bike EMOM x 2 -:30 moderate bike + 8-12 air squats MOVEMENT/MOBILITY – MB, pull up bar *grab MB :45 t-spine opener on MB 10 MB floor press, squeeze arms together 10 MB situps 10 MB v-ups 10 MB squats 10 MB OH press 10 MB thrusters […]

Track Day!! Special Track workout will be held at Chaparell High School @ 9:30!!! All Friends and Family are welcome!

WARM UP – rower 5 burpees 20/16 cal Bike 5 burpees 10 squat jumps MOVEMENT/MOBILITY – pull up bar :30 stagger stance forward fold / side :30 lunge hip flexor stretch / side :30 pigeon / side :30 frog stretch 10/10 quadruped donkey kicks / side 10/10 quadruped fire hydrants / side 2/2 quadruped hip […]