NEWS, BLOG & WORKOUTS

WARM UP – rower 30/25 cal row MOVEMENT/MOBILITY – barbell :45 child’s pose w/ hands on elevated on rower seat :30 spiderman stretch / side :30 twisted hip opener / side :20 side plank / side :20 starfish side plank / side (raise top leg and hand) :20 single leg RDL iso hold / side […]

WARM UP – bike 1:00 at 50-60 RPMs :50 at 5 RPMs faster :40 at 5 RPMs faster :30 at 5 RPMs faster MOVEMENT/MOBILITY – PVC, barbell *grab PVC 12 good morning trunk twists 12 PVC passthroughs 12 behind the neck snatch grip press in power position 12 forward lunges w/ twist, PVC on back […]

WARM UP 150′ walking lunges MOVEMENT/MOBILITY – foam roller, barbell 1:00 foam roll t-spine :20 foam roll t-spine w/ arms overhead holding barbell :30 foam roll outer quad / side :30 foam roll inner quad / side :30 foam roll calf / side :45 cat/cow 10/10 single arm plank to single arm downward dog transition […]

WARM UP 3:00 easy machine of choice :40 @ just faster than easy pace :20 rest :40 @ workout pace :20 rest :40 @ just faster than workout pace 200m Walk/drop heart rate SWEAT DAY!!!! 10 Minute Max Cal Machine (Echo Bike, Row, Ski) *Main thing with these aerobic threshold tests is you have to […]

WARM UP 35 empty bar thrusters or 25 burpees MOVEMENT/MOBILITY – wall :30 downward dog w/ reaches toward opposite foot :30 upward dog :30 plank shoulder taps 10 wide push ups, fingers outwards 20/20 split squat pulses 10 wall facing HS scap push ups 3 x :10 wall facing HS holds 5 kickup to HS […]