NEWS, BLOG & WORKOUTS

WARM UP :90 Row 50′ Body weight Walking Lunge 50′ Walking Spidermen 5 Shuttle Runs 50′ Tin Soldiers 50′ Knee Tucks 5 Shuttle Runs :90 Bike SWEAT DAY!!! 8x – alternating 1. AMRAP – 2 12/9 cal row 14 DB Walking lunges (Goblet Hold/light) Max Rep V-ups or SL V-Ups :60 rest 2. AMRAP – […]

WARM UP 100m walk w/ light db overhead, switch whenever 200m run MOVEMENT – light band :30 seated chest/bicep/wrist stretch (sitting upright, hands behind you, arms straight) :30 wrist extension stretch/side 6 prone swimmers SLOW 3/3 Shoulder CARs SLOW 8 Kip Swings 3 Jumping Eccentrics 5 Kipping Pull-Ups or Kipping Hip pops PRIMER 1/1 step […]

WARM UP – Medball, Jump rope 10 medball cleans :45 single unders :45 crossover singles 10 Medball Thrusters MOVEMENT/MOBILITY – Medball :30 medball deep squat hold :30 spiderman stretch + 5 T-spine rotations / side 5 side lying arm clocks / side :30 Reach Throughs 10 prone T’s 10 prone Y’s 10 prone I’s :15 […]

WARM UP 10/10 Leg Swings 10 High Knee Pulls 10 Tin Soldiers 10 Heel/Toe Rocks 15 air squats 200m Run 15 air squats MOVEMENT/MOBILITY – Lax ball, light band :45 lax ball glutes / side :45 lax ball pec / side :30 banded ankle distraction / side 10 Spanish Squats PRIMER 10 Back Squats w/ […]

WARM UP :30 easy bike/ski :15 hard :30 moderate :15 hard :30 easy Mobility :30 Scorpions :30 Sleeper 1:00 Coach :30 Figure 4 on Wall Movement -P1 on Crossover 3 x :30 -P2 Plank/Superman/Shoulder Taps x :30 Coach Led Clean and Jerk and Jumping Prep METCON For Time 8x – alternating 1. AMRAP – 2 […]