Workouts

In the Gym December 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 8 Good Morning with PVC or 15# BB across back
Then:
Warm up to / review RDL (use BB or KB)
Then:
4x Heavy RDL (Can do Hex Bar DL instead if RDL is a no go for the athlete)
30sec Ring Support
5 Rounds, rest 60sec between rounds
Then:
10x Split Jumps (total; no weight)
60m Farmer’s Carry
5x Pull Ups
5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down

In the Gym December 2nd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest)
Then:
5x Single Leg OTB Squat – per side; focus on keeping hips square and level during movement
60sec OH Plate Hold
60sec Rest
x 5
Then:
10-1 Body Row Ladder
Between each rung, complete 10reps core of choice (ie. Sit ups, leg lowers, side plank hip lifts, wind shield wipers, mountain climbers, etc)
If time:
8×30/30sec “hateful eight” @machine of choice
Then:
Cool Down