NEWS, BLOG & WORKOUTS

WARM UP – wall ball 200m run 200m run w/ wall ball MOVEMENT/MOBILITY – bench *grab PVC :20 single leg hamstring stretch w/ foot on bench / side :30 FR Opener on bench w/ PVC in hands 8/8 foot elevated single leg glute bridge on bench 8-12 close grip push ups on bench 4/4 single […]

WARM UP – empty barbell 10 Air Squats 10 front squats 10 push press 10 Back Squats 10 Deadlifts 10 bent over rows 10 Burpees 10 Thurstes MOVEMENT/MOBILITY – moderate KB 20 KB Thrusters (10/10) 10/10 single arm bent over rows 10/10 bodyweight knee over toe split squats 10 reverse snow angels 5/5 KB goblet […]

WARM UP – DBs 3x 150m run 10 double DB 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 dead hang […]

WARM UP 1000/900m Row MOVEMENT/MOBILITY – barbell, :30 calf stretch, knee straight / side *light DB 10 RDLs 10 Upright Rows 10 strict press, :03 eccentric 10 DB Snatch 20 forward/backward hops over line or bar 10 kip swings w/ active shoulders 3x big kip swing 3x Jumping eccentic Pull-Up 3 BMU or BMU scaling […]

WARM UP “The Warm Up” 3 x :15 Jumping Jack :15 Air Squat :15 Spiderman :15 Jump Squat MOBILITY -1:00 Couch Stretch -1:00 Figure 4 on Wall -1:00 Banded Handcuff -3 Way Banded Hamstring Stretch PRIMER 1:00 Hard Machine Effort SWEAT DAY!!!! AMRAP x 10 -24/18 Cal Row -18 American KB Swings (moderate weight) rest […]