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In the Gym February 16th

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backwards, switch) Then: 3x TGU (Per side) 10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops x 5 (Rest 30-60 sec between) Then: 8x Burpee 30 sec Ring Support 10x KB swing x 4 rounds minimal rest […]


In the Gym January 26th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side KB press and stretch 2 x 30m Tactical Lunge Then – Warm up to medium heavy TGU Then – 3x per side TGU 3x Pull Ups (strict/dead hang. Can […]


In the Gym September 15th

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 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]


In the Gym August 23rd

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 3 x 6 goblet squats deep, hold and stretch Then: 5x Weighted Split Squat per leg, KBs or DBs in Front Rack 8x KTE x 5 rounds rest as needed then […]


In the Gym April 10th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats work on mobility/stability 2 x 10 frog hops 2 x 5 maxercist row Then – 8 to 1 ladder (per side) Split Squats – hold weight at chest After each rung, complete 5x Flying Burpees Rest as […]


In the Gym March 24th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 goblet squat 2 x 5 reverse flies (DBs or bands) Then – 10x KB Swing 10x Push Press 60sec rest x 5 rounds, increase weight through rounds if possible Then […]





In the Gym September 23rd

STRENGTH  #10 10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 SLSLDL – KB Then: Warm up to Heavy Split Squat –  hold weight at chest Then: 5x Split squat per […]