Workouts

In the Gym February 7th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backward, switch)
Then:
5x Split Jumps (Per side)
5x Strict Press
x5 rounds (Rest 60 sec or so between)
Then:
10x Deck Squats (Or feet to hands)
30-60 sec plank (Per side. add shoulder tap for challenge or drop to Bottom knee to modify)
8x Pullups
x 4 rounds (Rest as needed)
Then: 8×20 sec hard/10 sec rest, interval on machine of choice.
Cool Down with mobility work


In the Gym February 5th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
Then –
Warm up to heavy Split Squat
Then –
5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB on shoulders in Back Squat position
5x Body Rows
X 5 rounds, rest 1-2 minutes between rounds
Then –
5x Push Press (fairly heavy)
30sec Side Plank (each side)
30sec Swimmers
X 5 rounds, rest as needed
If time –
4 x 200m Ski/Row for time
Rest ~1 minutes between each
Then –
Cool down + stretch


In the Gym November 17th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder Back Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
30m Sled Push
10x Pull Overs
10x Anchored Leg Lowers
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 3rd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Isometric Dynamic Backsquats
– On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing
8x Strict press
X5 (Rest 60-90 sec between)
Then:
15m Sled/KB Pull
30-60 sec superhero hold
8x Dips (Rings or Bar)
X5
Then:
Cool Down/ Roll Dice for fun activity ( :


In The Gym August 9th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 goblet squats
Then:
Work up to a heavyish back squat
5x Back Squat +
6x Ring or regular Dip
x 5 rounds rest as needed
Then:
5x Bent Over Row
10x Spilt Jump
10x Leg Lower
x 5 minimal rest
Cool Down


In the Gym July 10th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill
Then: – Teams if necessary one group does first piece of workout, other group does second then switch
Back Squat
Work up to a heavyish back squat 5 RM
Then
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x Push Press
30 sec OH hold
x 5
Cool Down plus mobility work


In the Gym June 21st

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work


In the Gym April 28th

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest


In the Gym March 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Goblet Squats
2 x 10 Frog Hops
2 x 5 SOTS press w/PVC
Then
Warm up to Back Squats not too heavy, see below…
Then –
5 x 5 Isometric-Dynamic Back Squats
on each squat: hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3depth, full depth); then accelerate fast up to standing.
Rest 60-90sec between sets, can alternate with partner if class is big
Then –
10x Anchored Leg Lowers
5x Chest Press on BOSU or exercise ball (push hips up into a bridge)
30sec Side Plank Hold – each side, can add top leg lift for added glute med work
x 5 rounds, rest as needed
Then –
8 x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch


In the Gym January 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed