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In the Gym May 10th

Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during rest. […]


In the Gym May 6th

Power + Supplemental 10:00 warm up Then: 3 x 5 Wall Squats 3 x 5 Cuban Press 2 x 10 Shoulder Openers 4 x 10 OH Walking Lunge 30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between 3 x 5 Squat Jumps Then: 8x Hang Clean […]


In the Gym April 21st

Power Endurance 10:00 C2/AD/jump rope 3×5 wall squats 2×10 shoulder openers 2×10 OH lunges then – Olympic Complex 6 reps of each…DL + BOR + Clean + FS + PP + BS + push ups x 3 rounds, increasing weight each time then – 500m Row + 30 push ups + 1:00 split jumps + […]


In the Gym February 12th

Power Endurance Run the Blue Tower 2 miles, 1000′ vert gain 2 hours later 10:00 Row 3 x 5 wall squats 3 x 8 Goblet squats 3 x 10 ball slams @ 15-20# Then Work up to heavy Back Squat, 135# – 195# Then 20 rounds, one round every 2:00 minutes 8x BS with Chains […]


In the Gym January 27th

Power Endurance 10:00 row/ski erg 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each x 3 Then: 10x Goblet Squat + 5m-10m-15m-20m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) x 2 Then: 20 reps Back Squat @ 45 – 85# + 90sec […]



In the Gym December 11th

10:00 Warm Up 2×5 Wall Squats 2×5 Cuban Press 2×10 Shoulder Openers Then 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds, increase weight each set Then 3×10 Back Squat 3×10 RDL Then Work up to KB FR Squat Heavy Then 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) […]




In the Gym March 18th

Workout Power Endurance Workout: 5x Bottoms-Up Press + 5x KB Clean & Press + 5x KB Snatch Three Rounds Three Sets @ 10 – 30# Then: 2×10 Back Squat BW 2×10 RDL 50%BW Then: Work up to KBFRSquat Then: 2x KB FR Squat + 200m SkiErg/Row/Airdyne (Sprint) + 4x KB FR Squat  + 200m SkiErg […]