10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m tactical lunge Then: 5x each side Weighted Step Ups (heavy; hold at chest or sides) 3x Pull Ups (can do as unassisted single reps if appropriate) X 5 rounds, rest ~60sec […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Find weight for heavy split squat, farmers carry or front rack position athletes choice Then: 3x Split Squat each side 5x Strict Press single arm single leg (5 per […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Warm up to RDL 5 rep weight Then: 5 x 5 RDL Rest 1-2 minutes between sets; during rest, do 10x Push Press […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 2 x 8 Good Morning with PVC or strap behind shoulders – engage shoulder blades Then: 5x RDL (can use BB or KBs/DBs) 5x Pull Ups 5x Push Ups (rings or BOSU […]
Small Group Fitness Classes: Class size is limited to ten athletes in our small group fitness classes. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly. Class fees are $25. Please allow 24hr notice for class cancellations. If you no show or short notice cancel other than […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench 10x Cross Sym Row and Fly Then: Work up to Heavy Deadlift Then: This should be touch and go, style no drop. 5 x 3 […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH Walking Lunge (single arm, forward/backward each side) 3 x 3 per side Maxercist Row Then: 6 to 1 TGU ladder (per side) Between “rungs”, complete 15m Bear Crawl Rest as […]
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 30/30sec DBPP/OH Hold 2 x 30/30sec Air squat/squat hold Then: 8x Goblet Squats + 10x Ball Slams + 15m Sled Push (heavy and fast) 30-60sec Rest x 5 rounds Then: 8x […]
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 […]