NEWS, BLOG & WORKOUTS

WARM UP 1x 100/100′ Single arm DB OH carry 10 Ring rows – elbows WIDE 10 Burpees MOVEMENT 10/10 Cossack squats :30 High plank shoulder taps 5/5 Bird dog from High plank MOBILITY :30 Figure 4 on wall :30 sleeper stretch :30 childs pose SUMO and P Sn. Barbell Warm Up STRENGTH E2M x 5 […]

WARM UP 30 Strokes on the Rower under 26 Spm :90/:90 Couch Stretch into Coach Led Line Drills -Toe Walk -Heal Walk -Tin Soliders -Knee Pulls -Tin Soldiers -Walking Figure 4 -High Knees -Butt Kicks -Shuttle Runs SWEAT DAY!!! Quarterfinal workout 4 AMRAP – 20 1,000 meter row 50 GHDSU or 65 Ab-mat sit ups […]

WARM UP WARM UP Athletes choice – pick 1 below 400m Run OR 25 Burpees OR 30 empty bar thrusters MOBILITY 20x PVC pass through 20x PVC trunk twists 5x SLOW PVC OHS – flat handed PRIMER glute band around knees and PVC pipe 12x Good mornings 6x Back Squat :02 pause in hole 12/12x […]

WARM UP 300m Run/row/ski MOBILITY :30 goblet SQ hold :30 Crab Stretch 15x 90-90 hip transitions :30 Straddle stretch PRIMER :30 Bar hang 10 Scap Pull ups 10 Ring Rows :30 Plank 10 single leg v-ups STRENGTH E2M x 5 3 Bench Press @ 72-85% @ 10:00 1 Bench Press – no heavier than 88% […]

WARM UP 1x 100/100′ Single arm DB OH carry 10 Ring rows – elbows WIDE 10 Burpees MOVEMENT :30 glute bridge hold :30 glute bridge march steps 10/10 Single leg glute bridges :30 prone snow angels :30 superman hold MOBILITY :30 updog :30 Spiderman stretch :30 down dog :30 baby makers PRIMER – coach led […]