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In the Gym March 25th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]



In the Gym February 22nd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 6 x 2 TGU (per side), rest some between sets. Then: 10x Halo (each direction) […]


In the Gym January 30rd

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]


In the Gym July 11th

Strength Endurance 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! Then: Work up to heavy Front Squat Then: 5x Front Squat 20x Halo Rest 60 secs x 5 Then: 30 […]


In the Gym April 27th

Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]



In the Gym February 23rd

Power Endurance KB Complex warm up 10 reps per movement, use warm up weight: One Handed KB Swings Around the World Figure 8’s Goblet Squats Push Squats Deck Squats OH Squats Halos Windmills TGU Then Work up to Clean & Jerk 5RM Then 5x Clean & Jerk + 90 sec Row all out + 2:00 […]