Workouts

 
December 2020
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In the Gym December 25th

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 DBPP
2 x 5 KB Swings
Then:
Warm up to Power Clean 5 rep weight (~70% of 1RM)
Then:
5x Power Clean (can use BB, 2xKBs, or single KB and do a Headcutter snap)
150m ski/row for time (go hard!)
60sec rest
x 5
Then:
30-20-10 reps of each
Ball Slam (*switch to Push Press if class is large) + Atomic Sit Up
If time:


In the Gym December 23rd

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set
Then:
3x Front Squats @ heaviest weight + 5x Box Jumps @highest box
4 rounds, Rest about 60sec between rounds
Then:
5x Dips (rings or bars)
12x Single Arm Weighted Sit Ups (switch sides at 6 reps)
6 rounds, rest as necessary to maintain form
If time:
1000m ski/row for time
Cool Down


In the Gym December 21st

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Do a few KB swings (find weight) and Split Jumps
Then:
10x KB Swings
10x Split Jumps (total, can be weighted)
5 rounds, rest 30sec between rounds
Then:
5x Burpee
60sec Plank Hold
60sec Rest
5 Rounds
Then, if time:
8×30/30sec hateful eight ski/bike/row
Cool Down


In the Gym December 18th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In the Gym Workout December 16th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to Back Squat Heavy (3 rep weight)
Then:
6 x 3 Back Squats Heavy, focus on form!
Rest 60-90sec between sets
Then:
5x Heavy Push Press
5x Floor Press
5x Windshield Wipers per side (can lock weights out over chest if appropriate)
5 Rounds, rest as needed
Then, If time:
5x200m ski/row (hard!) / rest 60sec
Then:
Cool Down


In the Gym December 14th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to TGU 3 per side (heavy-ish)
Then:
6 x 3 per side TGU
Rest 90sec between sets
During rest, complete 5x Strict Push Ups – can be ring push ups or archers (3 per side) if appropriate
Then:
10x Anchored Leg Lowers
10x each side – Side Plank Hip Lower and Lift, stability ball between feet for added challenge
5 Rounds, rest as needed
If time:
8×30/30 “hateful eight”
Cool Down


In the Gym December 11th

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 9th

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 Step Ups (weighted if appropriate; KB at chest)
Then:
5x Step Ups per side – hold at chest
60sec OH Plate Hold
60sec Rest
x 5
Then:
10-1 Body Row Ladder (or Pull Overs or Pull Ups) 🙂
Between each rung, complete 10 reps core of choice (ie. Sit ups, leg lowers, side plank hip lifts, wind shield wipers, mountain climbers, etc can rotate through movements)
If time:
8×30/30sec “hateful eight” @machine of choice
Then:
Cool Down


In the Gym December 7th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down


In the Gym December 4th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
3 x 5 Reverse Fly
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Heavy Dead Lift
Rest 90sec between sets
During rest, do 5x Pull Ups
Then:
5x Push Ups
8x Head Cutters –
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
5x60sec hard / 30 sec rest, @ machine of choice
Cool Down