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In the Gym January 17th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats Then: 10x Deadlift 500m ski/row for time (go hard!) 2-3 minute rest (depending on athlete) 3 rounds Then: 20 + 15 + 10reps of each – Push […]


In the Gym January 14th

10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Chest Press 60x Mountain Climbers (total) 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips […]




In the Gym January 7th

10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 15 Air Squats 2 x 30m Tactical Lunge Then: 30/30sec Air Squat / Squat Hold + 200m sprint ski/row 30/30sec DBPP / OH hold + 200m sprint ski/row 30/30sec push […]




In the Gym December 31st

10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂 Then: 10x Goblet Squats 10x Ball Slam 10x Box Jump 10 Calories […]