In the Gym April 16th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Good Mornings with PVC or strap across shoulders 2 x 10 DB Push Press (light, warm up weight) Then: 5x RDL (medium heavy weight) 15m Weighted walking lunge (hold in Farmers Carry) […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off on In the Gym April 16th

In the Gym April 14th

10:00 Warm up ski/row/bike 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, find posture and stability at bottom of each rep) Then: 10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters) 10x KB Swing […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , | Comments Off on In the Gym April 14th

In the Gym April 12th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3min 30/30sec (hard/easy) machine of choice Then: 2min of (30sec DB PP/30sec OH Hold with same weights) 250m Ski or Row (go hard) 60x Mtn Climber (total leg movements) Rest 2:00 x 2-3 rounds depending […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off on In the Gym April 12th

In the Gym April 9th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (with KBs if more appropriate) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up Try to […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , , | Comments Off on In the Gym April 9th

In The Gym April 7th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 30/30sec machine of choice to open up the lungs a bit Then: 10x Ball Slam + 5x Pull Up x 5-6 rounds depending on group, minimal rest Then: 10x KB Swing + 5x […]

Posted in Athletes, Strength/Power, Workouts | Tagged , , , , , , | Comments Off on In The Gym April 7th

In the Gym April 5th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side Floor […]

Posted in Athletes, Strength/Power, Workouts | Tagged , , , , , | Comments Off on In the Gym April 5th

In the Gym April 2nd

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Frog hops 2 x 5 Push Ups Then: 8x Ball Slam 15 calories @ machine of choice (go hard!) 60sec Wall Sit Hold 60sec rest x 5 Rounds Then: 10x Goblet squat […]

Posted in Athletes, Strength/Power, Workouts | Tagged , , , , , , | Comments Off on In the Gym April 2nd

In the Gym March 31st

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30s/30s DBPP/OH Hold (stay light!) 2x30s/30s squat/squat hold (non weighted) Then: Warm up to weight for Clean & Press (can use BB or KBs) Then: 5 x 5 Clean & Press Rest 60-90sec between each […]

Posted in Athletes, Power Endurance, Strength/Power, Workouts | Tagged , , , , , , | Comments Off on In the Gym March 31st

In The Gym March 29th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds Then: […]

Posted in Athletes, Strength/Power, Workouts | Tagged , , , , , , , | Comments Off on In The Gym March 29th

In the Gym March 26th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m single arm OH walking lunge (forward/backward each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or push […]

Posted in Athletes, Strength/Power, Workouts | Tagged , , , , , | Comments Off on In the Gym March 26th

In the Gym April 14th

10:00 Warm up ski/row/bike 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, find posture and stability at bottom of each rep) Then: 10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters) 10x KB Swing […]

In the Gym April 12th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3min 30/30sec (hard/easy) machine of choice Then: 2min of (30sec DB PP/30sec OH Hold with same weights) 250m Ski or Row (go hard) 60x Mtn Climber (total leg movements) Rest 2:00 x 2-3 rounds depending […]

In the Gym April 9th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats Then: 6 way BB Complex (with KBs if more appropriate) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up Try to […]