NEWS, BLOG & WORKOUTS

WARM UP 3 rounds :15 Plank :15 Superman :15 Side Plank :15 Side Plank right into 2 Sets :20 Calf Raises :20 Single Unders :20 Crossover Single Unders/Practice then 10 Walking Lunges 5/5 Reach Throughs 10 Overhead WB Walking Lunges SWEAT DAY!!! 30 Minute AMRAP: 300m Wallball Carry (hold however) 30 OH Wallball Walking Lunges […]

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 80 jumping jacks MOVEMENT/MOBILITY – pull up bar, wall/rig, empty barbell 10 single leg calf raises / side :20 iso wall push / leg (against sturdy wall or rig) 4x 3 wall sprint switches, fast :10-:15 hanging L-raise 4 strict knee to elbow as high as possible 4 kipping knee to elbow 4 […]

WARM UP – empty barbell 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) MOVEMENT/MOBILITY – heavy band, pull up bar :30 wrist circles :30 Dead hang :10 single arm dead hang / side 3 eccentric […]

WARM UP – 200m w/ partner MOVEMENT/MOBILITY *in 25′ increments High knees Butt kickers A-skips B-skips Straight leg bound Bound for height Bound for distance x 2 Inch worm w/ push up 2/2 shoulder CARs SLOW :45 seated piriformis stretch / side :30 90/90 stretch, focus on back leg internal rotation :45 calf stretch / […]