In the Gym July 31st

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 Push Ups 2 x 10 Goblet Squats – deep, hip opening focus on posture Then – 6x Pull Ups 30sec KB or Plate Halos (each direction) 60sec […]

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In the Gym July 28th

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 30m Tactical Lunge 2 x 8 Reverse Flies (light DBs or bands) Then – 20x Step Ups (yep each side, can be weighted) 20x GHD Sit Ups (or […]

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In the Gym July 26th

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 3 x 10 Good mornings Do a few Dead Lifts and Push Press to figure out weight for work out .. see below Then – 10x Dead Lift (Medium weight) […]

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In the Gym July 24th

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own Then – BB or KB Complex: 6x Dead Lifts 6x Bent Over Rows 6x Hang Cleans 6x Front Squats 6x Push Press 6x Push Ups Plus a 500m Ski/Row (go […]

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In the Gym July 21st

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 per side Single Leg Squat to bench Then – 5x Split Squats (per side), can hold weight at chest or at sides 5x RMM 60m Farmer’s Carry […]

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In the Gym July 19th

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Any additional mobility/stability work on own Then – 30/30s fun 😉 4 x 30sec work / 30sec rest: Burpees 1 min rest 4 x 30sec work […]

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In the Gym July 3rd

10:00 warm up + work on mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats Then: 6 way BB Complex or DB/KB if better for the athlete 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat […]

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In the Gym April 21st

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Single Arm OH walking lunge (forward and backward, then switch) Then – “On the Minute” 10cal Ski Erg or Rower 10x Pull Ups 10x Sit Ups 10x Ball Slams 10x Burpees […]

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In the Gym April 19th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops 2 x 5 Split Squats (each side) Then – 30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside) 20x Split Jumps (total) + […]

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In the Gym April 17th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups 10x Deck Squats X 5 rounds, minimal rest Then – […]

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In the Gym September 22nd

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: 5x Split squat 8x Box Jump x 5 rest as needed Then: 10x Russian Twist with Landmine 15m heavy sled […]

In the Gym September 20th

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 good morning 3 x 3 maxercist row Then: 3x SLSLDL 8x Chest press, bench, bosu or floor Then: 10x Ball Slam 10x Lateral med ball throw with partner, […]

In the Gym September 18th

10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward Then: 5x Strict press 10x Split Jump x 5 rounds rest as needed Then: 15m Bear Crawl + Push up ladder 10 – 1 […]