Workouts

 
December 2019
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In the Gym February 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Over
x 5
Then:
15m Bear crawl, one push up every two hand movements
rest 60 sec at end of 15m
x 4
Then
4 x 250m interval 60 sec rest
Cool Down


In the Gym February 8th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m walking lunge
2 x 10 good morning
Then:
Work up to heavy-ish SLSLDL
Then:
2x SLSLDL (per leg) heavy
x 6, rest as necessary
Then:
15m Bear Crawl + Push up ladder 10 – 1
Then:
If time, the Hateful 8
8x 30/30sec hard/less hard @ machine of choice
Then:
Cool Down


In the Gym January 21st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge
2 x 10 good mornings
Then:
Work up in weight for 3 reps on SLSLDL
Then:
3x SLSLDL can be KB or BB
5x Dip (rings, bar, or assisted)
x 6, rest 1-2 minutes between rounds
Then:
15m Bear Crawl + 5x Push Up
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
@ machine of choice
Then:
Cool Down


In the Gym January 9th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down


In the Gym December 19th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility


In the Gym July 13th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In The Gym June 5th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC

Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds

Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed

Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
Cool Down


In the Gym April 3rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – deep with hip opening pause at bottom
3 x 5 SOTS Press with PVC
Then: Break up into two teams if more than 4 people
Team One:
Warm up to Front Squat 3 rep weight
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets, during rest, complete
5x Body Rows – can be single arm if appropriate
Then, Team Two:
15m Bear crawl
12x Weighted single arm sit ups (switch arms at 6)
8x Anchored Leg Lowers
5 rounds, rest as needed
Swap Teams.
Then, If time:
1000m ski/row for time


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


In the Gym January 26th

Power

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Push Up
Then:
Teams!
P1 – 30m Bear Crawl
P2 – Continuous RMM until Bear Crawl is complete
Switch players
4 rounds
Then:
Teams!
2000m in 500m installments:
Each player does 500m hard ski or row.
Quick transition at 500m marks, until 2000m is reached, see who can complete event fastest.
Then:
Cool Down