Monthly Archives: August 2019

Friday, August 30 Gym Open

We wish Erin the best of success in Kirkland Lake! PREPARATION: 3:00 of Row, Bike or Ski 10 reps of Seated on the Ground Press 10 reps of Floor Press 10 reps of Dual DB Rows STRENGTH: Bench Press as … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, August 29 Gym Open @ 6:00am

PREPARATION: Row/Ski/Bike for 3:00 10 Good Mornings with bar 20 reps of  Glute Bridge Holds after Glute Bridge Test STRENGTH: Warm-up sets: 8 reps @ 40% 7 reps @ 50% 6 reps @ 60% *Set 1 – 5 reps @ … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, August 28 Gym Open @ 6:00am

Happy Birthday to Diana! PREPARATION: Row/Ski/Bike for 4:00 1/4 Single Leg Wall Sits for 1:00 each leg 10 reps of “Seated Landmine Alternate Press with feet elevated…” 1:00 each side of “Unlock your Lats” from the prehab guys 10 reps … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, August 27 Gym Open @ 6:00am

PREPARATION: Row/Ski 500m or Bike 1000m Empty Barbell Movement Primer Three sets of: 5 reps of  Overhead Squat Two sets of:  reps of Front Squat Two sets of: 5 reps of 1+1/4 Front Squat  STRENGTH: Every 2:00, for 16:00 (8 … Continue reading

Posted in Uncategorized | Leave a comment

Monday. August 26 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 500m 5 “Burpee from the Bottoms” (start each rep on your back) 10 reps of Squat Therapy in front of wall 8 reps of Goblet Squats 6 reps of Overhead Squats with barbell STRENGTH: Back Squat as follows: … Continue reading

Posted in Uncategorized | Leave a comment

Friday, August 23 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 20 Calories 10 DB Push Ups 10 Seated Single Arm DB Press 10 Single Arm DB Rows STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 6 reps @ 65% 1 set of 5 reps @ 70% … Continue reading

Posted in Uncategorized | Leave a comment

Thursday, August 22 Gym Open @ 6:00am

PREPARATION: Row/Bike/Ski 600m/1200m 10 reps of Good Mornings 8 reps of Inchworms 6 reps of Rubber Band Lat Pulls STRENGTH: E2MO2M, for 14:00 (7 sets) of: Deadlift *Set 1 – 7 reps @ 50% *Set 2 – 5 reps @ … Continue reading

Posted in Uncategorized | Leave a comment

Wednesday, August 21 Gym Open @ 6:00am

PREPARATION: Run 2 laps or Row/Ski for 600m or Bike for 1200m Hang from Pull Up bar for 45 seconds 10 Hindu Push Ups warm up sequence from Jocelyn Forest 5 reps of Clean Pull + Hold + Hang Squat … Continue reading

Posted in Uncategorized | Leave a comment

Tuesday, August 20 Gym Open @ 6:00am

McKinley and Max with beautiful technique PREPARATION: Row/Ski 500m or Bike 1000m Empty Barbell Movement Primer Three sets of: 5 reps of  Overhead Squat Two sets of:  reps of Front Squat Two sets of: 5 reps of 1+1/4 Front Squat  … Continue reading

Posted in Uncategorized | Leave a comment

Friday, August 16 Gym Open @ 6:00am

PREPARATION: row 500m 10 Push Ups 10 DB Flyes on Bench 10 One Armed DB Bench Press 10 DB Rows STRENGTH: E2MO2M, complete Bench Press as follows: 1 set of 7 reps @ 60% 1 set of 6 reps @ … Continue reading

Posted in Uncategorized | Leave a comment