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In the Gym April 12th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3min 30/30sec (hard/easy) machine of choice Then: 2min of (30sec DB PP/30sec OH Hold with same weights) 250m Ski or Row (go hard) 60x Mtn Climber (total leg movements) Rest 2:00 x 2-3 rounds depending […]


In The Gym March 29th

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds Then: […]


In the Gym March 22nd

10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest 30sec […]


In the Gym January 13th

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 DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: Warm up to heavy-ish Squat Clean (BB or KB) Then: 5 x 5 Clean Rest 90sec between sets, […]



In the Gym November 9th

warm up 10:00 2 x 8 Shoulder Opener 2 x 5 Cuban press Mobility work 3 x 5 Wall Squats 30m OH Walking Lunge Then: 60 sec Rock Carry Hold 60 sec ski erg/row/or bike sprint – go hard!! Switch 60sec rest x 6 Rounds  – rounds can be reduced depending on athletes. Then: rest […]


In the Gym November 6th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if more […]


In the Gym November 2nd

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps then: Workout: 10x KB Swing 2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds. 1:00 minute […]