In the Gym March 1st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
Cool down, stretch

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In the Gym November 23rd

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility

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In the Gym November 7th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility

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In the Gym November 2nd

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 10 each side High Knee March
A few box jumps and push press choose box height and weight 🙂
Then –
8 to 1 ladder of each
Box Jumps
Push Press
Body Rows
* Increase weights on push press as you decrease reps
* Rest some between sets to maintain form
Then –
30sec Front Plank
30sec Kayakers
30sec Side Plank
30sec Crunches
30sec Other Side Plank
30sec Swimmers
30sec rest
X 4
Then –
Cool Down with mobility

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In the Gym October 31st

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 5 Squat jumps
Then –
5x Split Jumps each side
10x Deck Squats
30sec OH Plate Hold
60sec rest
X 4
Then –
6x Pull Ups
12x Med Ball Sit Toss (or single arm weighted sit up switch at 6)
200m Sprint (or 20cal air dyne)
60sec rest
X 4
Then, if time:
6 to 1 ladder Push Ups (can be on low rings/FST for added challenge)
Then –
Cool down with mobility

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