In the Gym April 19th

PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Body Rows on rings 2 x 10 Push Press (DBs/KBs) Then: 10x Pull Ups 20x KB Head Cutters 30x Push Ups 40x Leg Lowers 50x Whip Smash (or Goblet […]

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In the Gym April 17th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: 10 to 1/1-10 Alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as […]

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In the Gym April 15th

PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 30 sec ring support 5 Rounds, rest as needed Then: 12x Side Plank […]

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In the Gym April 12th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good Mornings 2 x 8 Reverse Flies (with light dumbbells or cross gym bands) Then: 6x Dead Lift (KB / Hex Bar / BB; not super heavy) 8x Burpees 10x […]

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In the Gym April 10th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then: 10x KB Swings 10x Split Jump (can be weighted) 30x Mountain Climbers per side 5 Rounds, rest as needed to maintain form […]

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In the Gym April 8th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs 150m Ski […]

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In the Gym April 5th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge – forward backward one arm then switch sides Then: 5 to 1 (per side) TGU Ladder between “rungs”, do 15m standing sled (or KB) pull (so 6 TGU per […]

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In the Gym April 3rd

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Goblet Squats 2 x 5 Squat Jumps 2 x 5 Push Up Then: 6-way KB or BB Complex Same weight for all movements, try to not put bar down until […]

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In the Gym March 29th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]

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In the Gym March 27

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 per side KB Press and Stretch Then: 60sec Step Ups – with or without weight (weight can be at FR or FC) 200m sprint @ […]

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In the Gym April 23rd

STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet squat Then: Warm up to Heavy Back Squat (for 5 reps) Then: 5 x 5 Back Squats Rest 1 – 2 minutes between sets, Then: 8 to […]

In the Gym April 19th

PE/SE (accumulation) 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Body Rows on rings 2 x 10 Push Press (DBs/KBs) Then: 10x Pull Ups 20x KB Head Cutters 30x Push Ups 40x Leg Lowers 50x Whip Smash (or Goblet […]

In the Gym April 17th

PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: 10 to 1/1-10 Alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as […]