Archives

In the Gym November 25th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 per side KB press and stretch 3 x 5 SOTS press Then: Warm up to OHS – do first with PVC against the wall, then can go to 15# bar […]


No Equipment Workouts Advanced

Advanced Workout #1warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.Then:2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel2 x 5 push up3 x 5 air squatsThen:60 […]



No Equipment Workouts – Beginner

BeginnerWorkout #1warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.Then:2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel2 x 5 push up, counter top, knees or toes.3 […]


In the Gym November 23rd

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m OH walking Lunge – forward backward each side 3 x 3 per side maxercist row Then: Warm up to heavy TGU Then: 2x TGU per side – heavy 3x Strict Pull Ups […]


In the Gym November 20th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to Front Squat 5 rep weight (about 75% of 1RM) – Sydney dumbbell […]


In the Gym November 18th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 good mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]



In the Gym November 13th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Reverse Fly Then: 5x per leg Weighted Step Up – Front Rack focus on posture 15m Heavy Bear Crawl Rest 60sec x5 (athletes can pair […]


In the Gym November 11th

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm Up to ~75% 1RM Back Squat Then: 5 x 5 Back Squat Rest 90sec between […]