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In the Gym May 26th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 3×5 Pushups Then: 5x Front Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 8x Bent Over Row 8x Reverse Fly 30-60 sec mountain climber X5 rounds Then: 8x […]


In the Gym May 17th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]


In the Gym February 20th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 10 Bent Over Rows Then – Warm up to heavy SLSLDL – use Landmine or KB/BB Then – 3x per side Heavy SLSLDL 8x Body Rows […]




In the Gym July 15th

PE/SE 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 15 Air Squats 2 x 30m Tactical Lunge Then: 30/30sec Air Squat / Squat Hold + 200m sprint ski/row 30/30sec DBPP / OH hold + 200m sprint ski/row 30/30sec […]