Workouts

 
April 2020
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In the Gym April 10th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
10 to 1 Ladder (descending) of each
Burpees + Box Jumps
(10+10, 9+9, 8+8, etc)
Then:
5x Pull Overs (heavy)
5x each side Floor Wipers
60sec Ring Support
4 Rounds
Then, finish with:
30-20-10 calories at machine of choice,
1:1 Work:Rest
Cool Down


In the Gym April 8th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Frog hops
2 x 5 Push Ups
Then:
8x Ball Slam
15 calories @ machine of choice (go hard!)
60sec Wall Sit Hold
60sec rest
x 5 Rounds
Then:
10x Goblet squat
10x (each side) Side plank hip lift – can do on hands or forearms; for added challenge put feet or knees on Bosu or hold exercise ball between feet
x 5 Rounds, rest as needed
Then, finish with:
6 to 1 Pull Up Ladder
Cool Down


In the Gym April 6th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x30s/30s DBPP/OH Hold (stay light!)
2x30s/30s squat/squat hold (non weighted)
Then:
Warm up to weight for Clean & Press (can use BB or KBs)
Then:
5 x 5 Clean & Press
Rest 60-90sec between each set
Then:
8x Body Row
10x Deck Squats
12x Anchored Leg Lowers
5 Rounds, rest as needed
Then, if time:
5x200m ski/row fast (or 10cal Airdyne) with 60sec rest between each
Cool Down


In the Gym April 3rd

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym April 1st

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m single arm OH walking lunge (forward/backward each arm)
2 x 5 Squat Jumps
Then:
Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate)
Then:
5 x 5 Jerk (or push press)
Rest 60-90sec; During rest complete 10x Frog Hops (or fast air squats if jumping is a no go)
Then:
8-1 Burpee Ladder
Between “rungs” of burpees, complete 10x Whip Smash
Then, if time:
4 x 250m ski/row hard (or 60sec all out on airdyne), 60sec rest between each sprint
Cool Down