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In the Gym March 25th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]


In the Gym October 4th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×5 OH Press and stretch Then: 10—1 Deadlift/Ball slam Ladder (10/1, 9/2, 8/3, etc) Then: 5x Floor press 10x Leg Lower, can be with weight locked out over chest. X4 rounds Then: 8×30/30 Hard/Easy on Machine of choice


In the Gym December 19th

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 5 tuck jumps Then: 10 to 1/1-10 alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as needed […]