NEWS, BLOG & WORKOUTS

WARM UP 3x :30 Hard Bike or Ski 10 KB Swings :20 Dead hang MOVEMENT/MOBILITY – MB, pull up bar 50′ OH KB Carry :30 spiderman stretch :30 Puppy Dawg 6 KB Jefferson Curls 8/8 single leg hip thrusts 8 KB Push Press 8 Goblet Squats 6 Strict Leg Raises 6 Kipping Knees to chest […]

WARM UP – 400m run MOVEMENT/MOBILITY – light band 8/8 single arm banded upright rows 8/8 single arm banded strict press 3 Way hamstring Stretch 15 banded passthroughs 8 prone T’s 8 prone Y’s 1:00 Box pigeon / side 1:00 v-sit 5/5 cossack squats :30 armless prayer on box 3/3 controlled step downs SLOW PRIMER […]

WARM UP 2 Sets 1 Minute Easy Row 1 Minute Bodyweight Step Up then, *grab barbell -6 Snatch Grip Deadlifts -6 Hang Muscle Snatches -6 BTN Snatch Grip Push Press -6 Power Snatches then Build to workout weight @ workout pace and weight 1 Round :30 Snatches 1:00 Row :30 Step Ups use this as […]

WARM UP – bike, heavy Band 25′ Band Resisted march 25′ Band Resisted high knees 25′ Band Resisted butt kickers 25′ Band Resisted Sprint 6/4 cal bike easy 6/4 cal bike mod pace 6/4 cal bike sprint MOVEMENT/MOBILITY – *grab foam roller :30 foam roll IT band / side :30 foam roll lats / side […]

WARM UP – 200m Run 50′ toe walk 50′ heel walk 25′ walking lunge 25′ duck walk on toes 50′ Karaoke 50′ burpee broad jumps 50′ bunny hops 200m MOVEMENT/MOBILITY – DB 5/5 single arm strict press – slow motion :30 bottom of squat hold with DB :30 ankle stretch with DB resting on knee […]