Workouts

In the Gym August 3rd

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 5 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym August 5th

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 5 SOTS Press with PVC
Then –
6 to 1 ladder TGU (each side)
Between rungs, do 5x Push Ups
Increase weight through the ladder if possible
Then –
10x Deck Squats + 60sec Wall Sit Hold
X 4
Cool Down, stretch


In the Gym August 1st

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 5 (per side) Single Leg Squat to Bench
2 x 10 Frog Hops
Then –
15 – 10 – 5 reps of each:
Split Jumps (each side)
Push Press (with DBs or KBs)
Rest 2 minutes
X 2 rounds
Then:
30m Burpee Broad Jump
60sec Sprint at machine of choice
90sec rest
X 4 rounds
Then:
6 to 1 Pull Up Ladder, rest as needed between rungs
Cool down with mobility


In the Gym August 31st

STRENGTH #1

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

2 x 10 Good Mornings

Then:

Warm up to Heavy-ish RDL (KB or BB)

Then:

5x RDL 

8x Body Row

30 sec side plank, each side make harder by elevating the top leg, holding a fit ball between feet or raising and lower the hip.

5 Rounds, rest as necessary so no form loss

Then:

6x Ring push up

10x Split jump

30 sec mtn climber 

5 Rounds minimal rest

Finish with:

3 x 30sec plank/30 sec ring support/ 30 sec rest

Cool Down – light mobility work or a recovery walk/spin etc.