NEWS, BLOG & WORKOUTS

WARM UP :90 Row into :90 Bike MOVEMENT/MOBILITY – 25′ Knee Tucks 25′ Tin Soldiers 25′ Reverse Lunge w/ reach 25′ Quad Pulls 25′ Inch worms 25′ high Knees 25′ Butt Kicks :30 scorpions :30 downward dog :30 v-sit *grab Box :30 Box Pigeon 10 Step Ups 10 Elevated Glute Bridges SWEAT DAY!!! 35 Minute […]

WARM UP – DB 200m run 100m single DB OH walk (50/50) MOVEMENT/MOBILITY – db :10 HS Hold 20 anterior tib raises 10 Calf Raises 10 scap push ups 10 Candlesticks *grab DB 5/5 single leg RDL 30 straight leg toe touches, DB in hand 6/6 DB Push Press PRIMER – before metcon 3 Deadlifts […]

WARM UP – bike 2x :45 Bike :30 Wall Sit :30 Kang Squat then, 50 ft BW Walking Lunge MOVEMENT/MOBILITY – *grab heavy band 15 banded knee extensions 10 spanish squats, :10 hold on last rep :30 rig assisted bottom squat then, 10 cossack squats :15 Reverse Lunge hold (1″ of ground) 5 Squat Jumps […]

WARM UP :30 Dead Hang then 2x 10 Kip Swings 10 Ring Rows 5 burpees MOVEMENT/MOBILITY – barbell, PVC *grab PVC 10 standing trunk rotations 10 around the worlds 10 slow motion good morning trunk rotations 10 overhead trunk rotations 5 squats w/ heels on pvc, :05 pause on last rep 5 air squats, :05 […]

WARM UP *everyone start on something different and rotate in order :90 On/:30 Transition -Bike -Banded Good Mornings -Row -Spiderman Rotations -Ski -Pigeon Stretch (switch half way) then, *grab barbell 10 Deadlifts 10 Glute Bridges 5/5 Figure 4 Rotations 10 Hip 90/90s 5/5 SL Glute Bridge 10 Supermans Set up Partner WOD PARTNER WOD For […]