In the Gym January 31st

PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 good mornings 30m OH walking lunge (forward / backward each side) Then: 1x TGU per side 5x RDL (2xKBs) 15m Weighted Walking Lunge (same weight as RDL?) 6 rounds, […]

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In the Gym January 29th

PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then: KB or BB Complex (same weight for all) 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up x 3 Rounds, try […]

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In the Gym January 27th

PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Push Up 30x Goblet Squat 30x Anchored Leg Lowers 30x DB Push Press 30x Pull Overs 500m […]

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In the Gym January 24th

PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 10 to 1 Ladder KB Clean + Press After each “rung”, do 15m Weighted Walking Lunges – use same weight if […]

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In the Gym January 22nd

PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30sec DBPP/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to Bench Press (heavy-ish) Then: 10x Bench Press (or DB Chest Press) 500m ski/row for time 2 min rest […]

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In the Gym December 27th

POWER 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 2 x 8 Push Press Then: (split into teams if class is large) Warm up to Back Squat, Bar + Chains, not too heavy see below Then: 5x […]

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In the Gym December 23rd

POWER 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 5 Push Ups 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]

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In the Gym December 20th

POWER 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 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and […]

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In the Gym November 1st

PE/SE warm up 10:00 2 x 8 Shoulder Opener  2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge Then: 60 sec Rock Carry Hold  60 sec ski erg/row/or bike sprint – go hard!! Switch  60sec rest x 6 Rounds  – rounds can be reduced depending on athletes. Then: […]

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In the Gym October 30th

PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if […]

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In the Gym February 21st

Feb 21st Cool Down 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 6 x 2 TGU per side. If appropriate for the athlete have them do 30 […]

In the Gym February 19th

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 Sinlge leg squat 2 x 10 Good Morning Then: work up to Heavyish Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 Then: 5x Floor Press 5x Floor […]

In the Gym February 17th

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x weighted walking lunge, farmers carry good posture and strict form! 20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge. x 5 Then: 5x Strict Press […]