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In the Gym July 22nd

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.


In the Gym January 21st

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Split Squat (Per leg) weighted KB at chest 10x Whip Smash (Go Hard) x 5 rounds (Rest 30-60 sec between) Then: 30-60 sec Squat hold with Landmine 10x Kayaker 8x GHD sit up or Weighted Sit up or SU […]



In the Gym September 23rd

STRENGTH  #10 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 x 5 Wall squat 3 x 3 SLSLDL – KB Then: Warm up to Heavy Split Squat –  hold weight at chest Then: 5x Split squat per […]