Archives

In the Gym July 5th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]


In the Gym June 26th

10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: IWT – 5x Front Squat 500m Sprint on machine of choice 2:00min rest X 3 rounds Then: 20x Step Ups – total 250m Sprint on Machine of Choice 60 secs rest X4 round Then: 30 sec Flutter Kicks 30 […]


In the Gym June 19th

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×10 Windshield Wipers Then: 5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up) 10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge) […]


In the Gym May 31st

10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×8 Goblet Squats 3×5 KB bell up press half kneeling Then: 5x KB or BB Clean or Headcutter 30 sec Mountain Climber x 5 rounds (Rest 30-60 sec between) Then: 10 –—- 1 Goblet Squat/ Body Row Ladder Then: 2000m Ski/Row for time, […]


In the Gym May 24th

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 May 20th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]


In the Gym May 17th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single arm OH Walking lunge (forward/backward then switch) Then – Warm up to heavy TGU Then – 2x per side TGU (heavy) 3 Pull Ups (minimal assistance; can be weighted if […]


In the Gym May 15th

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 push ups 3 x 8 Good Mornings with PVC or light BB across shoulders Then – Warm up to Heavy RDL (can use BB or KBs/DBs) Then – 5x […]


In the Gym May 3rd

10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Single arm/leg OH press (stand on R leg, push with L arm, then switch) Then – warm up to heavy-ish SLSLDL (can be with […]


In the Gym April 22nd

Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30/30 air squat / squat hold 2 x 30/30 push press /oh hold (stay light!) Then – Warm up to heavy RDL and RMM Then – 5x RDL (heavy) 3x RMM […]