NEWS, BLOG & WORKOUTS

WARM UP 200m w/ PVC overhead MOVEMENT/MOBILITY – Foam roller, wall :45 foam roll quads / side :45 foam roll lats / side :45 T-spine extension on roller 5/5 dead bugs w/ roller pinned b/t non-working arm and leg 8 seated shoulder flexion (legs in butterfly) 4/4 cossack squats w/ overhead reach, :03 pause each […]

WARM UP 500′ DB Farmer Carry w/ Moderate weight (5 down and backs from wall to rig, controlled walk, keep shoulders active) into 2:00 Easy Machine of Choice MOVEMENT/MOBILITY – Foam roller :45 foam roll quads / side :45 foam roll lats / side :45 T-spine extension on roller 5/5 dead bugs w/ roller pinned […]

WARM UP 5x :20 on, :10 off Bike, increasing intensity MOVEMENT/MOBILITY – thick band, rope, box, :30 lying banded hamstring stretch –> leg across body –> leg falls to same side 1:00 Box Pigeon 5/5 quadruped hip CARs 4/4 bird dogs 3/3 plank bird dogs 10 banded good mornings Coach Led Turkish Get Up Tutorial […]

WARM UP 25/20 cal row MOVEMENT/MOBILITY – PVC, wall, 10 PVC passthroughs 5/5 PVC around the worlds 20 PVC trunk twists :30 half kneeling hip flexor stretch / side :30 lying figure 4 stretch / side 8 seated shoulder flexions w/ PVC 2x :20 plank hold w/ feet on wall (start of wall walk) :10 […]

WARM UP :45 bike, legs only :45 bike, arms only :45 bike, fast pace into 8 down and Back Shuttles or 200m Run MOVEMENT/MOBILITY :30 scorpion / side (chest & low back stretch) :30 sleeper stretch / side :30 Spiderman :30 downward dog, walk out calves 5 T’s + 5 Y’s on CrossOvers :10 ring […]