NEWS, BLOG & WORKOUTS

WARM UP 50′ Toe Walk 50′ Heel Walk 50′ Knee Tucks 10/10 Leg Swings Fwd/Bwd 10/10 Leg Swings Lateral 300m Jog right into, 10 Kip Swings 5 Burpees 10 Air Squats 2 x 3 Pull-Ups 6 Push-ups 9 Air Squats Memorial Day Murph!!! “You don’t have to be a Navy SEAL to do this workout. […]

WARM UP 3 shuttle runs (25′ increments) 3 shuttle runs, no turning around (25′ forward, 25′ backward) 50′ walking lunges MOVEMENT/MOBILITY – Light/moderate band 1:00 forward fold 15 band passthroughs :30 supine banded hamstring stretch w/ leg across body / side :30 supine banded hamstring stretch w/ leg fallen to same side / side 10 […]

WARM UP 3 Sets 1:00 Machine :30 Sorenson Hold :30 Hollow Hold right into -Couch Stretch -Figure 4 on Wall -Scorpions -SL Glute Bridges SWEAT DAY!!! EMOM x 30 Minutes -Max Cal Machine in :40 -Max Rep GHDSU or V-Ups in :40 -Max Rep American KB Swings in :40 -Max Distance Sandbag/DBall Carry in :40 […]

WARM UP – Rower Row Tabata :20 on, :10 off x 8 rounds, build intensity MOVEMENT/MOBILITY – KB, Lax ball :30 lax ball glutes / side :30 lax ball calves / side :30 lax ball lats / side :30 lax ball pecs / side 2/2 single arms shoulder CARs SLOW 8/8 single arm KB swings […]

WARM UP 1:00 row 5 lateral burpees over rower (step over rower) 1:00 row 5 lateral burpees over rower MOVEMENT/MOBILITY – 2 moderate weight DBs 10 pike ups on rower :45 child’s pose, hands elevated on rower seat :30 upward dog 3-4 reverse snow angels w/ :02 pause in W, T, and Y positions :30 […]