Workouts

 
July 2022
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Workouts

In the Gym June 29th

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 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Dip or regular dip
6 rounds rest as needed
Then:
8x Ball Slam
8x Deck Squat
30 sec side plank/each side
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 27th

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
3 x 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 24th

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 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push up
5 Rounds, rest 60-90sec between rounds
Then:
10x Sit Ups (can be weighted)
30 sec Ring support
5x KTE
x 4 rounds minimal rest
If time:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 22nd

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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.



In the Gym June 17th

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
3 x 3 Maxercist row
Then:
3x SLSLDL per leg
6x Ring Dip or regular dip
5 rounds rest as needed
Then:
10x Pull Over
10x Anchored Leg lower
30m Bear Crawl
4 Rounds minimal rest
Then:
Finish with power based interval
4x 60sec sprint/30sec REST @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 15th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
3 x 5 Wall squat
30m OH walking Lunge
Then:
6x Chest Press, can be Bench press or Bosu Chest press
6x Pull Up
x 4 rounds, rest as needed
Then:
10x Split Jump
10x KTE or hanging leg raise lower, hanging L-seat
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, minimal rest with no form loss
Then:
Finish with PE interval
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 13th

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
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 rounds rest as needed
Then:
10 – 1 Ladder of each…
Chest Press
KTE
Minimal rest no form loss
Then:
Finish with Tabata interval:
4x 20/10 Whip Smash or machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 10th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
6x Back Squat
6x Strict Press
4 rounds rest as needed
Then:
5x Pull Up
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
10x Bicycles – per side
5 Rounds, minimal rest no form loss
Then: PE interval
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 8th

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
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Pull Over
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Ring Dip / Burpees
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.