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In the Gym November 25th

Power Endurance 10:00 Row/Ski/Bike warm up pace 2 x 8 shoulder openers 10x OH Reach, chest openers 2 x 5 cuban press 3 x 5 wall squat Then – As many rounds as possible in 12 minutes of: 5x Pull ups + 10x Sit Ups + 5x Body Row + 10x Push ups Then – […]


In the Gym November 22nd

Power Endurance Warm Up 10:00 row/ski/bike Shoulder Openers 2 x 8 Cuban Press 3 x 5 Wall Squats 3 x 5 Maxercist Row 3 x 5 per side Then 15m Heavy sled pull + 60m Farmers carry Standing, seated, plank x 6 total (2 of each) Then 10x Headcutter 10x OH strict press 10x KB […]


In the Gym November 16th

Power Endurance 10 minute jog/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 5 squat jumps Then: KB Swing & Ball Slam Progression: 10x @ each of the following weights: as an example, weights of course should be adjusted for athlete. 35lb KB/ 16lb Ball, 44lb […]


In the Gym September 16th

Power Endurance Warm up 5:00 C2/Airdyne and 5:00 “Catch” with 14# Med Ball Then: 20 Wall Ball 10# 20 Ball Slam 20# 10 Pull Ups 10 Push Ups Repeat x 2 Then: Bench Press + Burpee Pull Up Ladder 10/1 – 1/10 Rest 5:00 Then: P1: 30m Seated Sled Pull @BW P2: KB Swing @ 30 […]


In the Gym August 15th

Power Endurance Warm up on C2 and AD for 10 min, do a few intervals and up the intensity Then: 2000m for time OR 300FY on air dyne Then: 5x Wall Squats 8x each Y’s, T’s, 90/90’s on cross-over symmetry bands 8x Goblet Squats Then: 2:00 KB Swing 2:00 TGU (alternate sides) 2:00 KB Clean+FS+PP […]


In the Gym August 2nd

Power EnduranceWarm up 10 min airdyneWall Squats 3 x 5Shoulder Openers 3 x 8Cuban Press 3 x 5Goblet Squats 3 x 5Then:Warm up to weight on KB Jerk and KB Swing (see below)Then, IWT:3x KB Jerk 2 @ 40# + 2:00 Step ups 18” box + 2 min rest x 2 rounds+13 KB Swings @ […]


In the Gym July 28th

Power EnduranceWarm up 10 min jogWall Squats 3 x 5Goblet Squats 2 x 5KB Swing 2 x 20Single Leg OTB 3 x 5 per leg @ 18” box Then7min 30/30 Burpees 2:00 rest7min 30/30 Weighted Step Ups @ 18” box (hold KB in FR during rest)2:00 rest7min 30/30 F Squat @50% BW (don’t put bar down)2:00 […]


In the Gym July 13th

Power Endurance 10:00 Row/ski erg/airdyne 5 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 3 x 5 Push Press 2 @ 15-25lb DB 5 x 5 Single Leg Off-the-Box Squat (OTB) 5 x 5 Front Squat (increase weight each set)Then: 5x Front Squat + 10x FR Step Ups (5 per […]



In the Gym May 10th

Strength + Supplemental Warm up 10:00 Then: 3×5 Wall Squats 3×5 OHS +SOTs with PVC 3×10 KB Swings 2×10 Shoulder openers Then: Work up to heavyish Back Squat – go to quads parallel, no deeper. Then: 5 x 2 Back Squats at 80% 1RM Rest 2:00 between sets, and complete 8x plank rows during rest. […]