NEWS, BLOG & WORKOUTS

WARM UP 200m run In 25′ increments: 2 x high knees Bunny hops Bunny hops backward 2 x burpee broad jumps 2 x skip for height MOVEMENT/MOBILITY – rig, pull up bar 5/5 single leg rdl into hip gate (hold rig for balance) :30 pigeon on rig / side :30 v-sit holding onto rig :30 […]

WARM UP Every 3 Minutes -Alt :15 Air Squats :15 Box Jumps/Step Ups MOVEMENT/MOBILITY – WB, box 50′ WB waiter carry, elbow at 90 degrees / arm 50′ WB waiter carry, arm straight / arm 10/10 rear foot elevated split squat, back foot on MB 5/5 reverse lunge w/ overhead reach 3/3 shoulder CARs SLOW […]

WARM UP – moderate KB :45 shuttle runs :45 shuttle runs, no turning around :45 side shuffle shuttles :45 suitcase carry / side MOVEMENT/MOBILITY – moderate KB, pull up bar :30 KB v-sit :30 kneeling wrist flexor stretch, fingers backwards :30 half kneeling forward rocks w/ KB on knee (calf/ankle) :30 half kneeling single arm […]

WARM UP – medball 300m run w/ medball MOVEMENT/MOBILITY – :30 couch stretch, back foot on medball / side :30 half kneeling bent knee hamstring stretch / side 10 roll to V-sit holding MB :45 t-spine extension on MB, arms OH 8 90/90 rear leg internal rotation liftoffs / side :20 split squat hold, bear […]

WARM UP “The Warm UP” 3 sets :15 Jumping Jack :15 Air Squat :15 Spiderman :15 Jump Squat right into 3 Sets :15 Plank :15 Side Plank :15 Transverse Hold :15 Side Plank 1:00 Couch Stretch :30/ side Wall Figure 4 then, 200m Row 10 Cal Bike or 100m Run 100m Row @ Workout pace […]