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In the Gym February 6th

STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 goblet squat focused on hip opening Then: Find weight for dead stop Back squat Then: 3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at […]


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 then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]



In the Gym June 19th

Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]


In the Gym October 25th

Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]


In the Gym February 15th

Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]