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In the Gym March 11th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]


In the Gym September 27th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 5x KB Swing 5x Pushpress X5 (Rest 30-60 sec between rounds) Then: 10x Deck Squat 10x per side plank hip lift (Per side) 30 sec ring support X4 rounds Then: 4x250m ski/row 1:1 work/rest machine of choice


In the Gym April 12th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Good mornings w/KB 2 x 5 squat jumps 2 x 5 tuck jumps Then – 10x Dead Lift 5x Box Jumps 5x Push Press Max rounds in 12 minutes Then – […]




In the Gym April 7th

Power Endurance 5:00 C2/AD 3×5 wall squats 2×20 wall ball 2×20 ball slams 3×10 box jumps 18” box then – 10x DL + 5x push press how many rounds in 12:00 then – 1:00 mountain climbers + 1:00 KB swings + 1:00 body weight squats + 2:00 rest x5 rounds if time – 3×1:00 FLR […]