NEWS, BLOG & WORKOUTS

WARM UP 2 Rounds 10/7 Cal Ski 10 Box Step Ups 10 Hollow Hold Crunches 10 Banded Good Mornings then, *use heaviysh band Banded Quad Stretch Banded 3 Way Hamstring Banded Front Rack Opener SWEAT DAY!!! EMOM x 36 1. Max Cal Ski Erg 2. Max DB Snatch 3. Max Box Jumps 4. Max Sandbag/Dball […]

WARM UP – rower 3:00 row, start easy pace and increase each minute MOVEMENT/MOBILITY – rings, barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side 8 pike push ups :20 wide stance forward fold 8 HS kick ups *grab barbell 8 front squats […]

WARM UP – bike 4x, :20 on, :10 off moderate pace bike then, 4x, :10 on, :20 off fast pace bike MOVEMENT/MOBILITY – barbell :90 v-sit (grab barbell) *grab barbell 10 supinated bent over rows 10 Barbell Floor Press 10 wide grip bent over rows 10 Pushups 10 reverse lunges 3-5 strict pull ups OR […]

WARM UP @ moderate intensity 3 Rounds -100m Run -10 American Swings -10 Goblet Squats MOVEMENT/MOBILITY – wall :30 Wall Sit 15 anterior tib raises 15 calf raises :20 calf stretch / side :30 Figure 4 :10 hanging hollow hold + :10 hanging arch hold 5x kip swing 5 knees to Chest PRIMER – barbell […]

WARM UP – 2 Rounds 10/10 Leg Swings 10 Air Squats 200m Run MOVEMENT/MOBILITY – rings, barbell 8/8 reverse lunges 8/8 single leg RDL’s 8/8 active frankenstein leg raises :20 spiderman stretch w/ t-spine rotation / side :20 downward dog :20 wide stance forward fold 8 ring rows 8 T’s on rings or Crossover 8 […]