Archives

In the Gym September 17th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Pull Up Ladder Between sets, complete 5x Anchored Leg […]






In the Gym November 4th

Power Endurance 10:00 row/ski/jog 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 20 Air Squat Then: Jump Progression 5 @ Squat Jump (No Box) 5 @ 16″ Box 5 @ 20″ Box 5 @ 24″ Box rest 1:00, repeat Then: 10x Goblet Squat + 20x Split […]




In the Gym March 8th

Power Endurance Warm up 10:00 C2 or AD Then 3 x 5 Wall Squats 4 x 10 OH Walking Lunge 3 x 5 Squat Jumps Then 15x Box Jumps on 24-30” Box + 15x Ball Slams 20-30#+ 15x RMM 2@ 20-30# DB 5 Rounds Rest 3:00min Then: Airdyne Ladder 50 Cal rest 2:00 40 Cal […]