NEWS, BLOG & WORKOUTS

WARM UP With partner: WARM UP – DBs 3x 100m run 10 thrusters 40 flutter kicks MOVEMENT/MOBILITY – pull up bar 20 glute bridge marches :30 seated chest/bicep stretch, hands behind you 10 downward –> upward dog :20 stagger stance forward fold / side :20 ankle circles / side 20 anterior tib raises Accumulate :45-1:00 […]

WARM UP – bike, barbell 30/24 cal bike 15 empty bar front squats MOVEMENT/MOBILITY – barbell, PVC 20 PVC passthroughs 10 PVC front rack sots press *empty barbell 15 front to back strict press :30 back rack elbow punches :30 barbell roll out upper quads / side :30 barbell roll out lower quads / side […]

WARM UP 6 down and back shuttle runs Movement/Mobility (25′ Increments) -50′ Spiderman Lunge -50′ Walking Lunge -50′ High Knees -50′ Butt Kicks -50′ Crab Walks -50′ Inch Worms then, 1:00 Couch Stretch 1:00 Banded Handcuff :30/:30 Lat Stretch 10 Burpees SWEAT DAY!!! For Time: 2 Rounds 500m Row/Ski 400m Run right into 2 Rounds […]

WARM UP – bike 9/7 cal bike legs only 9/7 cal bike arms only 9/7 cal bike sprint MOVEMENT/MOBILITY – pull up bar, moderate DB, barbell 30 mountain climbers 8 90/90 hip switches 8 top half hollow hold crunches 8 bottom half hollow hold leg raises :15 dead hang :15 chin up grip dead hang […]

WARM UP 200m MB run 200m run MOVEMENT/MOBILITY – MB, box, barbell :20 spiderman stretch / side :20 half kneeling hamstring stretch / side :20 cossack squat stretch / side :20 pigeon stretch / side :20 calf stretch / side 5 MB cleans 5x MB squat + wall ball *grab box :30 armless prayer on […]