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In the Gym March 4th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down


In the Gym February 24th

Feb 24
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:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU+ 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull UP Ladder with 30 sec ring support between rungs of ladder
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 21st

Feb 21st
Cool Down
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side. If appropriate for the athlete have them do 30 – 60 sec ring support between efforts.
Then:
10x weighted split jump
10x KB Swing
x 5
Then:
10 – 1 Pull UP Ladder if time.
Cool Down


In the Gym February 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
10x weighted walking lunge, farmers carry good posture and strict form!
20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge.
x 5
Then:
5x Strict Press
10x Anchored Leg Lower
x 5
Then:
2000m ski or row for time


In the Gym February 10th

Feb 10th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
2:00min rest between sets, during rest complete 60 sec FLR for three of the rounds and 60 sec OH Hold for other three rounds.
Then:
10 – 1 Pull Up Burpee Ladder
10/1, 9/2, 8/3….
Then: If time Cool down with
6 x 30/30 on machine of choice.
CoolDown – Mobility


In the Gym February 7th

Feb 7th
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Work up to heavy Push Press (DB, KB, or BB)
5x Push Press
rest some – during rest complete
20x Ball slam or Whip smash (ball slam outside if early in the morning please ((:
5 Rounds
Then:
5x RDL + 10x Split Jump (per leg)
5 – 7 rounds
THEN IF TIME:
4x 30/30 mtn climber/plank
CoolDown – Mobility