In the Gym October 6th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
Chest Opening on foam Roll/Bench
2×10 Frog Hops
5x KB/BB Clean
10x (Each side) lateral hops
X5 (Rest 60 sec between each)
10x Weighted Walking Lunge (5x Per side)
10x Plate halo (per side)
10x (Total) Standing Russian twist with landmine (5x Per side)
3:00 bear crawl :))

In the Gym September 22nd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
5x Split squat
8x Box Jump
x 5 rest as needed
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down

In the Gym June 12th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Finish with:
5x Standing Russian Twist – Landmine
20 sec interval machine of choice.
x 5
Cool Down, Mobility

In The Gym May 17

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 10 goblet squats
20 x wall ball
20 x ball slam
20 x KB Snatch (10/arm)
20 x TGU (10/arm)
30 x Push Press
30 x Pull up
40 x Split/switch jump (20/leg)
40 x KB Swing
50 x Air squat
2:00 FLR rings
20 x Russian Twist
10 x Windshield wipers
x 5
Cool Down