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In the Gym May 22nd

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]


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 June 19th

10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete) Then: (Team One) 5x Front Squat + 15m HEAVY Sled […]


In the Gym May 8th

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 3×6 Deep hip opening Goblet Squats Then: 5x Back Squat 10x Contralateral Ball march X5 rounds (Rest 60-90 seconds between) Then: 5x Floor Press 10x Windshield Wiper 30 sec plank with shoulder tap X5 […]


In the Gym February 20th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 10 Bent Over Rows Then – Warm up to heavy SLSLDL – use Landmine or KB/BB Then – 3x per side Heavy SLSLDL 8x Body Rows […]


In the Gym January 9th

10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH Walking lunge – forward/backward with one arm up, then switch Then – Warm up to/Find weight for Split Squat, Push Press (~heavy for both) Then – 5x Split Squat each side 5x […]


In the Gym December 7th

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 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to weight for TGU Then: 3x TGU per side 6x […]


In the Gym August 2nd

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 30m Single Arm OH Walking Lunge (forward and backward each arm) Then: (Team 1) 5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice) Start light and increase weight as […]



In the Gym January 29th

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 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Push Up 30x Goblet Squat 30x Anchored Leg Lowers 30x DB Push Press 30x Pull Overs 500m […]