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In the Gym November 23rd

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 8 Goblet Squats – deep work on hip opening and posture Then – Use same KB for all movements if possible – 15m Weighted Walking Lunge (hold KB at chest) […]


In the Gym November 21st

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 30m Tactical Lunge Then – 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 (light DBs, a little extra shoulder warm up) Then – 5x RMM (medium heavy […]



In the Gym November 16th

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 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: Warm up to Back Squats – bar plus chains if appropriate Then – 5x Isometric – […]





In the Gym November 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 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 60sec rest X 5 rounds (medium heavy weights) Then – 5x Heavy Floor Press […]



In the Gym November 2nd

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 30m Tactical Lunge 2 x 10 each side High Knee March A few box jumps and push press choose box height and weight 🙂 Then – 8 to 1 ladder […]