Workouts

 
April 2019
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In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym March 7th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
2 x 5 Push Ups
Then:
Dead Stop Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Dead Stop Back Squats
Rest 1-2min between sets;
During rest, do 5x Box Jumps
Then:
15m Bear Crawl + 5x Pull Ups
5 rounds
If time:
4x 250m ski/row (or 20cal airdyne)
Rest 60seconds between each
Then:
Cool Down