Archives

In the Gym June 16th

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×6 Squat Jump Then: 5x (Heavy) Ball Slam 5x Dips – bar, rings, bench X5 Rounds, rest as needed between rounds Then: 10—1 Burpee Ladder 30 sec plank in between “rungs” of ladder Then: 4x250m Ski/Row, […]


In the Gym May 30th

Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH press and stretch (Per side) 3×5 Deep hip opening Goblet Squat Then: 5x (Heavy) Pushpress 6x Goblet Squat X5 Rounds. Rest 1 minute between rounds Then: 10x Burpee Broad jumps 10x KTE or Feet to Hands 30 sec ring support […]



In the Gym October 9th

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 5 Squat Jumps 2 x 5 Tuck Jumps 30m Tactical Lunge Then: Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish Then: 5x Split Squats per side […]



In the Gym July 15th

PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 15 Air Squats 2 x 30m Tactical Lunge Then: 30/30sec Air Squat / Squat Hold + 200m sprint ski/row 30/30sec DBPP / OH hold + 200m sprint ski/row 30/30sec […]



In the Gym April 10th

POWER 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 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side […]



In the Gym April 3rd

POWER 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 […]