In the Gym January 18th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 SOTS Press Then: Work up to heavy-ish Dead lift Then: 3x Dead lift 60sec OH plate hold x 6 Then: 5x RMM 10x Weighted […]

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In the Gym January 16th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m tactical lunge Then: Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU Then: 3x Step up per leg 5x Deck Squat x 6 […]

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In the Gym January 14th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squat Then: Work up to heavy Front Squat Then 3x Front Squat 10x Anchored Leg Lower between sets x 6 Then: 5x Pull Up 8x Push Press x 5 […]

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In the Gym January 11th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical lunge – forward and backward then switch arms. 2 x 5 squat jumps Then: 5x Split Squat (weighted per leg) + 10x Flying Burpee 4x Split Squat (increase weight if appropriate) […]

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In the Gym January 9th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! 3 x 3 slsldl with KB Then: Work up to heavy Deadlift Then: 3x Deadlift 60x Mtn climber rest 60 secs […]

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In the Gym January 7th

STRENGTH 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 step up Then: 5x Step up per leg 10x GHD Sit Up, or weighted […]

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In the Gym January 4th

STRENGTH 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 Between sets, complete 30-60sec Ring Support hold Then: […]

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In the Gym Jan 3rd – CP’s Bday!

In the tradition…Bday workout fun for Carolyn’s big 5-0!!! 10:00 Warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge 2 x 5 squat jumps then: 25x pull ups (CP unassisted) 25x KTE (CP rings) complete all pull ups before […]

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In the Gym January 2nd

STRENGTH 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: 5x Split Squat (per leg) weighted as appropriate 20x Bulgarian Bag Swing or Halo 10 each direction x 5 Then: 5x Strict Press […]

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In the Gym December 31st

STRENGTH 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 3 Deadlift with 1 -2 min rest between sets Then: 5x Single Arm […]

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In the Gym January 16th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m tactical lunge Then: Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU Then: 3x Step up per leg 5x Deck Squat x 6 […]

In the Gym January 14th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Goblet Squat Then: Work up to heavy Front Squat Then 3x Front Squat 10x Anchored Leg Lower between sets x 6 Then: 5x Pull Up 8x Push Press x 5 […]

In the Gym January 11th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical lunge – forward and backward then switch arms. 2 x 5 squat jumps Then: 5x Split Squat (weighted per leg) + 10x Flying Burpee 4x Split Squat (increase weight if appropriate) […]