NEWS, BLOG & WORKOUTS

WARM UP 200m Jog 10 Step Ups 100m Jog MOVEMENT/MOBILITY – PVC 8 air squats w/ heels on PVC 8 air squats 8 air squats w/ toes on PVC :45 PVC hinging lat stretch, PVC in front of you 15 PVC passthroughs, move hands in slightly every 5 :30 shoulder external rotation w/ PVC / […]

WARM UP 400m run MOVEMENT/MOBILITY :20 low pogos in place :15 single leg pogos in place / side 10 air squats 5 jumping squats 10 lateral pogos :20 dead hang :30 Fig 4 stretch on rig / side 5 mini kip swings + 5 bigger kip swings 5 Kipping Pull-Ups PRIMER 2x 5 Push-Ups 5 […]

WARM UP 60 cal bike w/ partner, switch whenever (if solo, 30 cals) MOVEMENT 50′ walk on toes 50′ walk on heels 50′ walk on inside of feet 15 PVC passthroughs 5 PVC around the worlds / direction :30 shoulder external rotation w/ PVC / side 10 prone external rotation lift offs / side 5 […]

WARM UP 1:00 Bike Dynamic Warm Up -Toe Walking -Heel Walking – Knee Tucks -Quad Pulls -High Knees -High Knees -Butt Kicks 2 Ground to Standing 200m Run right into 300m Ski or Row SWEAT DAY!! Semi Finals Event 1 For Time: 3,000m Echo Bike 2 Rope Climbs (Rx+1 Legless and Legless Descent) 2,000m Run […]

WARM UP – rower, empty barbell 20/16 cal row 15 empty barbell hang power cleans 15 empty barbell shoulder to overhead MOVEMENT/MOBILITY – small band :30 overhead tricep stretch / side :45 wrist flexor stretch on ground :30 prone scorpion chest stretch / side *band around knees 10/10 banded side steps 10/10 clam shells 10/10 […]