NEWS, BLOG & WORKOUTS

WARM UP 50′ Toe Walk 50′ Heal Walk 50′ Tin Soldiers 50′ Walking Lunges into 200m Row 200m Run MOVEMENT/MOBILITY -Light DB :30 High Plank 10 90/90 Hip Rotations 5/5 Spiderman Rotations 5 Pushups :30 Forward Fold :30 Standing Straddle 5 Burpees 10 Pause Air Squats then w/ light DB 6 Goblet Squats 6/6 Strict […]

WARM UP – Rope :30 Jumping Bar Taps :30 rest :30 Single Unders :30 rest :30 double unders :30 rest :30 double unders MOVEMENT/MOBILITY 2 Sets -10 Banded Pull Aparts -10 Banded Strict Press -10 Jump Squats Primer -2 Ground to Standings :30 Shoulder Taps 5 Pike Push-Ups SKILLS AMRAP – 10 @ easy pace […]

WARM UP – Bike :30 bike, legs only :30 bike, arms only :30 bike, legs only :30 bike, arms only :15 rest :15 bike sprint MOVEMENT/MOBILITY – KB, 8/8 single KB single leg RDL 4/4 single leg RDL into hip airplane 4 forward lunge into lateral lunge into reverse lunge / side 12 KB upright […]

WARM UP – empty barbell 100m Jog 10 Air Squats 10 front squats 10 push press 10 zercher squats 10 bicep curls 10 bent over rows 10 strict lateral burpees over bar (strict push up) 100m Jog MOVEMENT/MOBILITY – heavy band, *band on rig :30 banded lateral hip distraction / side :30 banded deep squat […]

WARM UP – bike 25 sprawls 20/16 cal bike MOVEMENT/MOBILITY – heavy band :45 kneeling banded shoulder distraction / side :20 banded overhead stretch, arm bent, facing away from rig / side :20 banded overhead stretch, arm straight, facing away from rig / side :30 standing staggered hamstring stretch w/ hip distraction / side :30 […]