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In the Gym November 3rd

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Isometric Dynamic Backsquats – On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing 8x Strict press X5 (Rest 60-90 sec between) […]


In The Gym August 9th

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 goblet squats Then: Work up to a heavyish back squat 5x Back Squat + 6x Ring or regular Dip x 5 rounds rest as needed Then: 5x Bent […]


In the Gym July 10th

10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 2 x 8 Goblet Squats Then: 3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill Then: – Teams if necessary one group does first piece of workout, other group does second then switch Back […]



In the Gym April 28th

Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]


In the Gym March 15th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Goblet Squats 2 x 10 Frog Hops 2 x 5 SOTS press w/PVC Then Warm up to Back Squats not too heavy, see below… Then – 5 x 5 Isometric-Dynamic […]


In the Gym January 30th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 8 Goblet Squats Then – Warm up to ~heavy back squat – can add chains for extra stability challenge Then – 5x Back Squats […]