Archives





In The Gym May 30th

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 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]


In the Gym January 8th

Power 10:00 warm up + mobility work 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 squat jump 2 x 5 tuck jump Then: 10x Heavy Goblet Squat 10x Weighted Split Jump – 5 per leg 15m HEAVY Standing Sled pull Rest as needed 6 rounds […]


In the Gym December 6th

Another Birthday Work Out! And this one’s a double… Ryan and Trenton both turn 34 (: (; So, 3 strength endurance events + 4 sprints = 34 (we like to celebrate these types of things appropriately, of course) Warm Up: 10:00 row/ski/air dyne, do some 30-60 second hard efforts to get the lungs going 2 […]