Workouts

In the Gym July 13th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical lunge
2 x 5 Push Ups (inclined/knees/toes)
Then:
10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
20x Spit Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
30x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
Rest 2 minutes
X 2-3 rounds depending on group
Then:
6x Pull Ups
15m Bear Crawl
10x GHD Sit Ups (or weighted/regular sit ups on floor)
X 4-5 rounds depending on group, rest as needed to maintain form
Cool down with mobility


In the Gym July 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
Cool down with mobility


In the Gym July 8th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Goblet Squats – deep, work on hip opening
2 x 5 Push Press
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5-6 rounds depending on group
Then – (set up extra FSTs if class is big)
10x Body Rows (rings/bar)
8x Dips (rings/bars/bench)
60sec Front Plank
x 4, rest as needed to maintain form
Then –
Cool down with mobility


In the Gym July 6th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m Single arm OH Walking lunge (forward/backward then switch)
2 x 10 frog hops
Then:
20x Split Jumps (total so 10 each side)
10x Burpees
X 4, rest 60sec between rounds
Then:
8x KTE (or feet to hands on floor)
30m Sled Push, heavy + fast (add weight if possible)
X 4, rest 60sec between rounds
Then:
1000m for time (or 50cal air dyne)
Cool down with mobility