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In the Gym August 2nd

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 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, […]


In the Gym July 7th

10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 Then: 5x Pull Over + 10x Anchored Leg Lower 30 sec […]




In the Gym June 2nd

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 5x Deadlift (heavy) 5x Ring Dip X5 rounds (Rest 60-90 seconds between) Then: 30 sec Clank Hold 30 sec mtn climber 30 […]


In the Gym May 22nd

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB stretch and Press Then: 5x RDL 20 sec ring support X5 rounds (Rest 60-90 seconds in between) Then: 10x “Thruster” with landmine 5x KTE or 10x Feet to hands […]


In the Gym May 12th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 10 Good morning Then: 5x RDL (Heavy) 10x Plate Halo (Per direction) X5 rounds (Rest 60-90 seconds between rounds) Then: 10x Single KB swing 10x (Per side) Around the world with KB 10x […]


In the Gym May 8th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squats Then: 5x Back Squat 10x Contralateral Ball march X5 rounds (Rest 60-90 seconds between) Then: 5x Floor Press 10x Windshield Wiper 30 sec plank with shoulder tap X5 […]


In the Gym April 28th

Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]


In the Gym April 24th

10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB Stretch and Press Then: 5x Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]