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In the Gym May 6th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 3 per side single leg butt to bench squat 3 x 5 push ups Then – Warm up to heavy Dead Lift (BB, KB, or Hex bar) Then – 5x […]


In the Gym April 26th

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 10 Good mornings 3 x 5 Reverse Flies (with DBs or bands) Then – Warm up to heavy Dead Lift and Push Press Then – 3x Dead Lift 5x Push Press […]


In the Gym April 3rd

2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Chest Press Then – 5x Dead Lift (heavy if appropriate) 5x Chest […]


In the Gym March 11th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]


In the Gym January 5th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good Mornings 3 x 5 Reverse Flies (with DBs or cross-over symmetry bands) Then – Warm up to heavy Dead Lift and Pull Over Then – 5x Dead Lift (heavy) 5x […]


In the Gym July 3rd

10:00 warm up + work on mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats Then: 6 way BB Complex or DB/KB if better for the athlete 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat […]


In the Gym May 17th

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 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]


In the Gym April 12th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Good mornings w/KB 2 x 5 squat jumps 2 x 5 tuck jumps Then – 10x Dead Lift 5x Box Jumps 5x Push Press Max rounds in 12 minutes Then – […]


In the Gym February 13th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 5 Push Ups Then – Warm up to Heavy Dead Lift Then – 3x Heavy Dead Lift 6x Dips (Rings/Bars/Bench) X 6 rounds, rest 60-90sec between […]