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In the Gym December 26th

PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]


November 17th

Power endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: 10x KB Swing 2:00 minute Row/Ski or Airdyne 1:00 minute Rest Three Rounds, try to set goal and maintain pace for […]


In the Gym October 12th

October 12th 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: Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 […]


In the Gym May 26th

Strength Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 2 x 8 Goblet Squats Then: Back Squat – Teams 5x BS @____# 3x BS increase weight 2x BS increase weight All reps no rest 1:1 work:rest with partner Person one goes, […]