NEWS, BLOG & WORKOUTS

WARM UP 200m run 20 American KB Swings 15 PVC passthroughs MOVEMENT – Moderate/heavy band, empty barbell 15 banded good mornings 10 banded side steps with pull up band each way 10 banded suitcase deadlifts (standing on band) / side :30 supine banded hamstring stretch / side :30 seated piriformis stretch / side *grab barbell […]

WARM UP – Medball 12/9 cal row 10 MB thrusters 10 MB overhead reverse lunges MOVEMENT/MOBILITY – light band :30 arm circles :30 crossbody shoulder stretch / side :45 banded overhead tricep stretch / side 10 banded shoulder shrugs (standing on band) 10 banded upright rows 10 banded shoulder press 10 palms up band pullaparts […]

WARM UP 3x 9/6 cal bike Round 1 – 15 air squats Round 2 – 10 push ups Round 3 – 5 burpees MOVEMENT/MOBILITY – Medball :45 T-spine extension on MB :45 child’s pose, arms on MB :45 frog stretch :20/:20 side elbow plank (feet on MB) :20 Active hang 10 Hollow Rocks 5 Knees […]

WARM UP WARM UP 1:00 Easy Machine 250′ shuttle run (25′ increments) 50′ side shuffle shuttle (25′ increments) MOVEMENT – :60/:60 Box Pigeon 10 Box Step Ups 5 DB burpee deadlifts 10 Renegade Rows 10 DB Step Ups 10 Box Jump Overs 5 Burpee Box Jump Overs METCON For Time 3x 24/18 Cal Machine 18 […]

WARM UP 1:00 row easy :45 row 200-300 cal/hr faster :30 row 200-300 cal/hr faster rest :20 :15 row sprint, see how high you can get the cals/hr MOVEMENT – empty barbell :45 seated forward fold :30/:30/:30 seated v-sit reaching center/right/left :30 cross legged piriformis stretch / side :30 spiderman stretch / side :45 upward […]