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In the Gym June 20th

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×8 Squat Jumps Then: 8x Backsquat/2x Box Jumps – can decrease or increase box height as you go 6x Backsquat/4x Box Jumps 4x Backsquat/6x Box Jumps 2x Backsquat/8x Box Jumps Rest 2 minutes after completing X2 […]


In the Gym May 21st

Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH Walking Lunge (forward/backward then switch) Then – 5x per side Weighted Split Squat (heavy if possible) 5x Heavy Bent Over Row x 5 rounds, rest 1-2min […]


In the Gym May 2nd

Strength #14 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]


In the Gym September 10th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH Walking Lunge (forward/backward each arm) 2 x 10 KB swings Then: 5x Split Squats each leg (light to medium weight) 8x Headcutters 5 rounds, rest 1 min between rounds Then: 30m Farmer’s […]



In the Gym October 18th

PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist down 2 x 10 Good Morning Then: 5x DL 10x KB Swing 60m Farmers Carry 10x Clapping Push up, or regular or try clapping push up on knees x 5 Then: The Hateful […]



In the Gym September 23rd

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]


In the Gym September 20th

Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2×30/30sec DB Push Press/OH Hold (stay light! Warm up weight) 2×30/30sec squat/squat hold (air squats; no added weight)  Then: Warm up to heavy-ish BB Jerk or Push Press (whichever is more appropriate for […]