NEWS, BLOG & WORKOUTS

WARM UP – bike 10/8 cal bike legs only 10/8 cal bike arms only 10/8 cal bike MOVEMENT/MOBILITY – pull up bar, box, barbell :30 overhead tricep stretch against rig / side :30 turnback stretch w/ only fingers on rig / side :15 shoulder circles forward :15 shoulder circles backward 5 T’s + 5 Y’s […]

WARM UP – rower 9/7 cal row – damper 1 9/7 cal row – damper 5-6 9/7 cal row – damper 10 MOVEMENT/MOBILITY – foam roller, barbell, pull up bar, rings *empty barbell and foam roller 1:00 Quad Smash w/ barbell or foam roller :45 foam roller t-spine extension, hands under barbell OH :30 foam […]

WARM UP – Rope :30 Jumping Bar Taps :30 rest :30 Single Unders :30 rest :30 double unders :30 rest :30 double unders MOVEMENT/MOBILITY – moderate band, light band *moderate band :30 banded OH tricep stretch / side :30 banded good morning iso 12/12 side steps w/ pull up band 12 banded prone behind the […]

WARM UP – bike With partner, 50/40 cal bike MOVEMENT/MOBILITY – empty barbell 5 wide push ups 5 narrow push ups, as narrow as possible 5 supinated push ups, fingers backwards 5 pike push ups 20 prone T pulses 20 prone Y pulses :30 downward dog, walk out calves :15 downward dog, single are reach […]

WARM UP 30 sprawls 25 jump squats 20 push ups MOVEMENT/MOBILITY – Mod weight DB, wall 8 inch worms, no pushup :45 wide stance forward fold :20 single arm plank / side :20 side plank on hand / side (lift top leg if possible) :20 plank walk out hold as far as possible *grab moderate […]