In the Gym June 29th

STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability 30m Tactical Lunge Then: Warm up to heavy Back Squat Step Up (BSSU) Then: 6×3 […]

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In the Gym June 25th

STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 3x Pull Ups (add weight if […]

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In the Gym June 20th

STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be heavy and slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 5x Heavy […]

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In the Gym June 18th

STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 6 x 3 Front Squats Rest 1-2 minutes between sets Then: 10 -1 Ladder of […]

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In the Gym June 15th

STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility/stability 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (per arm) Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x (per leg) Weighted Step ups 8x […]

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In The Gym June 11th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6 x 3 per leg SLSLDL Rest 2 minutes between sets During rest, complete […]

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In The Gym June 8th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy-ish Romanian Deadlift (KB or BB) Then: 5 x RDL heavy-ish 5 x Pull Ups 10 x GHD or Atomic Sit Ups 5 […]

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In The Gym June 7th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 3 x TGU per side Rest ~2 minutes between sets During rest, complete 5x Bent Over Row 6 Rounds Then: 5x […]

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In The Gym June 5th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – esp overhead 3 x 5 Wall squat 2 x 5 SOTS Press with PVC 2 x 5 OHS at wall with PVC Then: Warm up to Overhead Squat 5 x OH Squat Rest 60sec between each […]

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In The Gym May 30th

10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]

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In the Gym August 10th

POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]

In the Gym August 8th

POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]

In the Gym August 6th

Power Endurance, Strength 10 min warm up 2 x 10 shoulder openers 2 x 5 cuban press Mobility work 3 x 5 wall squats 3 x 6 goblet squats 2 x 10 push ups 2 x 15m walking lunge 2 x 15m OH walking lunge Then: 20 Cal Airdyne + 10x Kb Chest Press+ 5x […]