Workouts

 
February 2021
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In the gym February 26th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
6 x 3 SLSLDL
10x Anchored Leg Lower between sets.
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
rest 60
x 5
Cool Down


In the Gym February 24th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
Cool Down


In the Gym Feb. 22

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU + 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up / Dip Ladder
(8/1, 7/2, 6/3…)
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 19th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side.
If appropriate for the athlete, do 30 – 60 sec ring support between efforts.
Then:
10x Split jump (total, can add weight if appropriate)
10x KB Swing
x 5 rounds, rest as needed
Then:
10 – 1 Pull UP Ladder if time.
Cool Down


In the Gym February 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
10x GHD Sit Up
60 sec FLR
x 5
Then:
5x Floor Press
5x Floor Wiper (each side)
x 5 rounds, rest as needed
then if time:
8x 30/30
Cool down


In the Gym February 15th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
10x weighted walking lunge, farmers carry good posture and strict form!
10x Bulgarian Bag Swing or Halo – each direction
x 5, rest 60sec between rounds
Then:
5x Strict OH Press
10x Anchored Leg Lower
x 5, rest as needed
Then:
2000m ski or row for time
Cool Down


In the Gym February 12th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift, rest 1-2min between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Ring Push up (or regular)
60sec OH Hold (plate or BB)
x 5, rest as needed
Cool Down


In the Gym February 10th


In the Gym February 8th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
10x Cross Sym Row and Fly
3 x 5 Body Row
Then
Work up to Heavy Bent Over Row (KBs, DBs, or BB)
Then
5x Bent Over Row + 5x Push Up (Can be ring push ups)
rest as necessary so no form loss.
x 6 rounds
Then:
2x Tgu per side + 30 sec ring support
x 4 Rounds
If time:
8x 20/10 Flutter kick 10 sec rest can be a hold (;
Cool Down
CoolDown – Mobility


In the Gym February 5th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
2:00min rest between sets, during rest complete 60 sec FLR for three of the rounds and 60 sec OH Hold for other three rounds.
Then:
10 – 1 Pull Up / Burpee Ladder
10/1, 9/2, 8/3….
Then: If time Cool down with
6 x 30/30 on machine of choice.
CoolDown – Mobility