In the Gym May 24th

Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]

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Grand Canyon Speed Descent

On Friday January 13th, at 11pm, two of our own – Ian Anderson and Seth Mason – with six friends, many from Goat Gym, embarked on likely what is the journey of their lifetime, so far. A non-stop descent of the Colorado River, through the Grand Canyon. 277 river miles through some of the most […]

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In the Gym July 13th

Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]

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In The Gym January 23rd

SkiMo Clinic with Sari Anderson and Carolyn Parker. Tricks, techniques, clothing, nutrition, transitions, nutrition for endurance athletes, and discussion of “Why Endurance Athletes need to Strength Train!”

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In The Gym January 16th

Warm up 10:00 Then: Olympic Complex 6x DL Clean F Squat Jerk OHS Snatch 2 rounds @ 65- 95?# Then: IWT 10x Clean & Jerk 70% 1RM + 500m row, 2:00rest, then 10x Front Squat 70% 1 RM + 60sec all out Airdyne 2:00rest, 4 rounds then 8x Pull up + 8x Dip+ 8x Sit […]

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In The Gym January 14th

Workout: Strength Warm up 10:00 Wall Squats 3×5 Goblet Squats 3 x 10 30m OH Walking Lunge Then: BSSU Ladder 5, 4, 3, 2, 1 Seth #105 Ian #65 Then: 2:00 Ski Erg + 2:00 Sled Push +90# + 2:00 FS PP x 4

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In the Gym September 26th

Strength + Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5 x 5 Deadlift 10x Pull Up between deadlift sets […]

In the Gym September 22nd

Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]

In the Gym September 20th

Strength + Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS – if appropriate otherwise use this to teach an gain mobility with light […]