NEWS, BLOG & WORKOUTS

WARM UP 12 double lateral hop burpees over line 400m run MOVEMENT/MOBILITY – barbell, wall, rings, pull up bar :15 straight leg calf stretch / leg :15 bent knee calf stretch / leg 8 hand release push ups :30 plank :20 plank shoulder taps 5 Pike Push-Ups *grab empty barbell 6/6 single leg RDL’s :20 […]

WARM UP 2x 1:00 Machine 10 barbell good morning 5 burpee over bar MOBILITY 1:00 Figure 4 stretch on wall :30 butterfly stretch :30 squat hold – feet on wall – arms OH 1:00 Straddle Stretch 10/10 Single leg RDL 10 glute bridge 15 tibialis raises/calf 5 Squat Jumps STRENGTH E2M x 5 12 Romanian […]

WARM UP 800m run OR 4:00 machine of choice OR 2:00 machine + 400m run MOVEMENT/MOBILITY – pull up bar, MB, wall 10 MB cleans 10 MB OH forward lunges, :03 eccentric, fast up 3 Jefferson curls holding MB SLOW 50′ waiter walk with MB side :30 couch stretch on wall / side 10/10 foot […]

WARM UP Tabata Machine x 3 Minutes right into Coach Led Hip Flow -Kang Squats -90/90s -Glute Bridges -Spiderman Lunges -Figure 4 Rotations -Squat Rotations then, 10/10 Leg Swings Fwd/Bwd 10/10 Leg Swings Across the body PRIMER 200m Run :30 Plank 10 Lunges :30 Superman SWEAT DAY!!! 3 Rounds For Time: 600m Run 200m Sled […]

WARM UP – rower 8 burpees over rower (step or hop over rower) 20/16 cal row 8 burpees over rower MOVEMENT/MOBILITY – PVC, rings 10 PVC passthroughs 5 PVC around the worlds / side 10 SLOW controlled trunk twists, PVC on back 20 normal trunk twists, PVC on back 10 more slow trunk twists 10 […]