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In the Gym September 30th

10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good mornings 2 x 5 per side Maxercist row (single arm / single leg bent over row) Then: Find weight for KB Swings… Then: 8x KB Swing (fairly heavy) 8x Burpees – […]


In the Gym September 13th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]


In the Gym July 31st

10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 Push Ups 2 x 10 Goblet Squats – deep, hip opening focus on posture Then – 6x Pull Ups 30sec KB or Plate Halos (each direction) 60sec […]


In the Gym May 31st

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 3×5 Single leg ass to bench Then: 5x Weighted Step Ups 10x Plate Halo (per side) X5 rounds (Rest 60-90 seconds per side) Then: 8x Ball slams 15m Plank sled or KB pull 5x […]


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 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 […]