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In the Gym February 19th

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat jumps 2×5 Tuck Jumps Then: 5x Box Jumps 8x Pushpress x 5 rounds (Rest 30-60 sec between) Then: 15m Sled Push 15m Sled Pull 5x Dips (Bar, rings, bench) x 4 rounds minimal rest Then: 4x250m Ski/Row. 1:1 work/rest Cool Down […]


In the Gym January 19th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward/backward, then switch arms) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]


In the Gym December 11th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings 3 x 5 Bent Over Rows (light to medium weight) Then – Warm up to Heavy(ish) Dead Lift Then – 5x Dead Lift (heavy-ish) 3x RMM (also heavy) X […]


In the Gym November 17th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder Back Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 30m Sled Push 10x Pull Overs 10x Anchored Leg Lowers […]


In The Gym October 16th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/Backward – switch) Then: split class in two groups if bigger class 2x TGU (Per side) 10x Whip Smash – try hard! X6 Then: 8x Dips (Can be on bar or rings) 15m Sled Pull 15m Sled Push X4 Then: […]


In the Gym March 8th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 5 Halos each direction (KB or Plate) Then – Break into teams if class is big (Team 1) 10x Whip Smash 15m Sled Push heavy + […]



In the Gym January 25th

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 5 Push Ups Then – Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor) Then – 5x Dead Lift 5x Chest Press X 5 […]


In the Gym December 21st

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 10x KB Swing 5 Rounds, rest as needed Then: 10x Skaters Lunge with Landmine […]