NEWS, BLOG & WORKOUTS

WARM UP 3x 200m Run 12 air squats 8 push ups MOVEMENT/MOBILITY – *empty barbell :30 air squat hold in bottom :30 back squat hold in bottom 12 zombie squats 4/4 zombie cossack squats 12 BB reverse curls 20 BB behind the back wrist curls 20 plank shoulder taps 10 plank lateral shuffle steps / […]

WARM UP – rower 1:30 easy row 1:00 moderate row :30 rest 10/7 cal row sprint MOVEMENT/MOBILITY – moderate KB 100m KB suitcase carry @ moderate weight 20 KB RDLs 10/10 single arm bent over rows :20/:20 Samson Lunge 10 reverse snow angels :30 upward dog 5/5 KB goblet reverse lunges :15 dead hang active […]

WARM UP 100m run 12 reverse lunges 20/16 Cal Machine 12 jump squats 150m run MOVEMENT/MOBILITY 6/6 single leg RDL :15/:15 single leg RDL hold – hands behind back 10 Sumo Squats 1:00 Standing Straddle 1:00 Spiderman Stretch 10 Glute Bridges PRIMER 5 Deadlifts w/ Pause @ Knee 5 Muscle Cleans 5 Strict Press 5 […]

WARM UP – Bike 9/7 cal bike, legs only 7/5 cal bike, arms only 15/12 cal bike, aggressive pace MOVEMENT/MOBILITY – PVC, Barbell 8 air squats w/ heels on PVC 8 air squats w/ toes on PVC 8 narrow grip PVC OH squats w/ :03 eccentric 8 SLOW trunk rotations w/ PVC on back 16 […]

WARM UP -15 Sprawls -1:00 Bike -10 Spiderman MOVEMENT/MOBILITY – PVC 8 air squats w/ heels on PVC 8 air squats 8 air squats w/ toes on PVC :45 PVC hinging lat stretch, PVC in front of you 15 PVC passthroughs, move hands in slightly every 5 :30 shoulder external rotation w/ PVC / side […]