Workouts

 
July 2018
M T W T F S S
« Jun   Aug »
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym July 31st

POWER

10:00 Warm up ski erg/airdyne/row

2 × 8 Shoulder openers

2 x 5 Cuban press

Work on mobility

3 x 5 Wall squat

2 x 10 Good Mornings

30m OH Walking Lunge (forward/backward each arm)

2 x 30/30sec hard/easy @machine of choice to open up lungs

Then:

10 x KB Swings

5 x per leg Split Jumps (with weight if appropriate)

5 rounds limited rest

Then:

5 x Pull Ups

10 x Anchored Leg Lowers

5 Rounds, rest as needed

If time:

40 -30-20-10 calories @ machine of choice

1:1 Work: Rest

Cool Down


In the Gym July 26th

Power
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 SOTS with PVC
2 x 5 squat jumps
Then:
Warm up to heavy-ish Clean (Barbell or KB)
Then:
5 x 5 Clean
Rest about 1 minute between sets; can share bars / weights between athletes (work/rest)
Hyper focus on form
Then:
10 x each direction Bulgarian Bag Swings (or Plate Halos)
150m sprint ski/row for time
60 sec Wall Sit Hold (Med Ball on Lap)
60 sec rest
5 rounds
Cool Down


In the Gym July 25th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 KB Swings
Then:
15m heavy sled push fast! explosive power
10x ball slams
30sec OH Plate Hold
5 rounds, minimal rest
5:00 rest
Then:
10x Deck Squats
8x Push Ups
5x KTE
5 rounds, minimal rest
Then:
If time:
8×30/30 “hateful eight” hard/less hard @ machine of choice
Cool Down


In the Gym July 23rd

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In the Gym July 20th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy SLSLDL
Then:
6 x 2 SLSLDL per side
Rest 2 minutes between rounds,
During rest, complete 5x Pull Ups
Then:
10-1/1-10 Ladder
KB Swings / Push Press
Rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym July 19th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In the Gym July 17th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking lunge – forward/backward each arm
Then:
Warm up to heavy split squat – can hold weight at Farmers Carry or at chest
Then:
3x Split Squat per leg
10x Ball Slam
6 Rounds, rest 60sec between rounds (can alternate benches with partner)
Then:
20 x Frog Hops
30 sec Mountain Climbers
5 Rounds, rest as needed
If timE:
2000m ski/row for time
Cool Down


In the Gym July 13th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In the Gym July 11th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
Cool Down


In the Gym July 9th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains
Then:
5 x 5 Accelerating Back Squat @ Bar+Chains; pause at bottom of squat, then accelerate up out of it
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Flutter Kick
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down