NEWS, BLOG & WORKOUTS

WARM UP 100 jumping jacks *2 burpee every 10 reps MOVEMENT/MOBILITY :30 90/90 stretch / side 8 90/90 hip switches :30 cossack stretch / side 10 alternating cossack squats, stay low :20 passive deep squat stretch :20 active deep squat stretch 10 Banded Air Squats 15 Banded Glute Bridges 5 Banded Kang Squats 8 prone […]

WARM UP – Bike, jump rope EMOM x 4 (Alternating) -:45 bike (Start easy, build intensity) -:45 jump rope (Single unders round 1. Double under round 2) MOVEMENT/MOBILITY – In 25′ increments, -walking lunges w/ trunk twist -reverse lunges w/ overhead reach -Tin Soldiers -lateral plank crawl SLOW x 2 -hamstring swoops -Crab Walk Wall […]

WARM UP 8 Shuttle Runs -1:00 Banded Quad Stretch -15 Banded Good Mornings x2 Sets w/ DB 4/4 DB Strict Press 6/6 DB Snatch 4 Burpees x 2 Sets Coach Led Barbell Warm Up PARTNER WOD AMRAP x 25 Minutes -50 S2OH (155/105) (Rx+185/125) -15/12 Cal Machine* (each) -50 DB Snatch (70/50) -15/12 Cal Machine […]

WARM UP 3 min bike *EMOM, perform 8 walking lunges (starting at 0:00) MOVEMENT/MOBILITY – wall, rings :30 wall lat/tricep stretch / side :20 wall sit in quarter squat :20 wall sit at parallel :20 wall sit below parallel :30 fig 4 on wall / side 8/8 single leg foot elevated glute bridges 10 scap […]

WARM UP 3:00 easy bike MOBILITY 1:30 couch stretch 1:00 calf stretch on wall 1:00 seated v-sit 1:00 banded lat stretch 1:00 banded OH tricep stretch 1:00 side lying t-spine rotation 1 Round 15 Calf Raises 15 Tib Raises 15 Single Unders :30 Crossover Dub Practice :30 Double Practice SWEAT DAY!!! 2 Rounds For Time: […]