Workouts

 
January 2020
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In the Gym January 31st

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 good mornings
30m OH walking lunge (forward / backward each side)
Then:
1x TGU per side
5x RDL (2xKBs)
15m Weighted Walking Lunge (same weight as RDL?)
6 rounds, rest as needed to maintain form
Then:
40-30-20-10 calorie ladder on machine of choice (or 30-20-10 if more appropriate for group)
Rest 90sec between efforts
During rest, do 50x mountain climbers (total)
Then:
Cool Down


In the Gym January 29th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then:
KB or BB Complex (same weight for all)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
x 3 Rounds, try not to put weight down during rounds
Minimal rest between rounds
Then:
10 – 1 Pull Up Ladder
After each “rung”, do 15m Flying Burpees
Cool Down


In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In the Gym January 24th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
10 to 1 Ladder KB Clean + Press
After each “rung”, do 15m Weighted Walking Lunges – use same weight if appropriate
Rest as necessary
Then:
30-20-10 reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups
If time:
8x3030sec “hateful eight” ski/row/bike
Then:
Cool Down


In the Gym January 22nd

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec squat/squat hold
Then:
Warm up to Bench Press (heavy-ish)
Then:
10x Bench Press (or DB Chest Press)
500m ski/row for time
2 min rest
x 3
Then:
10x KB Swings
60sec ski/row/bike for time
60sec rest
x 4
Then:
8 to 1 Ladder Pull Ups
Cool Down


In the Gym January 20th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge (single arm, forward/backward each side)
3 x 3 per side Maxercist Row
Then:
6 to 1 TGU ladder (per side)
Between “rungs”, complete 15m Bear Crawl
Rest as necessary to maintain form
Can increase weight on TGU as reps decrease
Then:
15-10-5 reps of each:
Anchored Leg Lowers + Burpees
If time:
2000m @machine of choice
Then:
Cool Down


In the Gym January 17th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
3 x 5 Squat Jumps
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
P1: 60sec Plank Hold
P2: 20x Whip smash (remaining time in minute is rest)
Switch
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym January 15th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups
10x Ball Slam
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
5x Body Row
5x Floor Press
5x Windshield Wipers per side – lock weight out over chest if appropriate
5-7 rounds (depending on group), rest as necessary
If time:
8x 30/30sec hard/east pace @ machine of choice
Cool Down


In the Gym January 13th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight and height for Dead Lift and Box Jump
Then:
10x Dead Lift (can be with Hex, BB, or KB)
10x Box Jumps
5 Rounds, rest as necessary
Then:
10x Pull Ups
10x Med Ball Sit Throw with partner
5 rounds, rest as necessary
Then:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym January 10th

POWER
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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
Warm up to heavy-ish Squat Clean (BB or KB)
Then:
5 x 5 Clean
Rest 90sec between sets, focus on form :)
Then:
15m Weighted Walking Lunge – weight can be at chest or sides
15m Flying Burpees
5x Pull Ups
6 Rounds, rest as needed
Then, finish with:
3 x 60sec Ring Support / 60sec Rest
Cool Down, extra mobility