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In the Gym May 12th

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 2x 10 Good morning Then: 5x RDL (Heavy) 10x Plate Halo (Per direction) X5 rounds (Rest 60-90 seconds between rounds) Then: 10x Single KB swing 10x (Per side) Around the world with KB 10x […]


In the Gym April 5th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]


In the Gym March 29th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]


In the Gym January 27th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Find weight for ~heavy TGU Then – 2x TGU per side (heavy if possible) 15m Sled Pull in Plank Position X […]



In the Gym September 30th

STRENGTH #13 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 3 x 5 Wall squat 2 x 8 Push ups Then: 6x Chest Press, can be Bench press or Bosu Chest press  30 sec Ring support x 4 rounds, rest as needed Then: 10x Split Jump (total) 10x GHD Sit […]



In the Gym November 8th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat – reasonable weight for 3 reps; use chains if appropriate Then: 6 x 3 Front […]