In the Gym February 12th

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]

In The Gym October 11th

10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 8x Front Raise, Lateral Raise, Reverse Fly Then: 10x Squat to OH press with Landmine (5x Per arm, can switch at the top) 5x Bent Over Row 5x Reverse Fly X5 Then: 10—1 Ball slam/Pushup Ladder 10/1, 9/2, 8/3….. Then: 8x […]

In the Gym August 25th

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 4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep. Then: 3x Front Squat 8x Ball Slam x 5 rest as needed Then: 15m sled pull – […]

In the Gym September 12th

STRENGTH #5 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat appropriate for 5 reps Then: 5x Front Squat  […]

In the Gym June 23rd

10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 3 x 3 Cossack Squat Stretch 2 x 8 Frog Hops Then: 5x Side Lunge Each Side (alternate) – with or without weight at chest 10x Ball Slams 60sec OH Plate Hold x 5 […]