NEWS, BLOG & WORKOUTS

WARM UP 15/12 Cal Bike Right Leg Figure 4 on Wall 15/12 Cal Bike Left Leg Figure 4 then, :20 Dead Hang 10 Kip Swings 10 Knees to Elbows 1:00 Single Unders 1:00 Air Squats Set Up Metcon PARTNER WOD 3 Rounds -30 DB Squats (50s/35s) -30 T2B -30 Double Unders (Each) 50/40 Cal Bike […]

WARM UP 3:00 easy bike MOBILITY 1:00 couch stretch 1:00 seated v-sit 1:00 banded lat stretch 1:00 banded OH tricep stretch 1:00 side lying t-spine rotation 1:00 calf stretch on Wall MOVEMENT 2x 5/5 Weighted Cossack squats 100′ Double DB OH carry @ light PRIMER 2x 5 box jumps 10 tibialis raises 10 barbell goodmornings […]

WARM UP 1:00 Machine 10 Air Squats 10 Spiderman Lunges 10 Tin Soldiers 1:00 Machine Coach Led Banded Hip Distractions on Rig SWEAT DAY!!! 2 Rounds For Time: 25/20 Cal Machine 50 Air Squats 25/20 Cal Machine 50 KB Swings 25/20 Cal Machine 50 Ab Mat Sit Ups 25/20 Cal Machine 500′ Farmer Carry (50′ […]

WARM UP 400m Jog MOBILITY 1:00 banded lat stretch 1:00 side lying t-spine rotation 1:00 thread the needle 2:00 seated v-sit MOVEMENT 2x 10 Wall Facing HS shoulder taps :20 dead hang on bar PRIMER 2x 10 scap pull ups 15 banded pull aparts 10 push ups STRENGTH E2M x 5 3 Bench Press @ […]

WARM UP 30/24 Cal Row MOBILITY 1:00 IT Band Roll 1:00 Straddle Stretch 1:00 t-spine stretch on roller 1:00 Front rack opener on Roller MOVEMENT 5/5x Hip Air Planes 10/10x Bird Dog 10x Deadbugs PRIMER w/ PVC or empty barbell 5x OHS 5x Snatch Balance 5x Sotts Press STRENGTH EMOM x 12 – alternating 3 […]