Workouts

 
January 2022
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In the Gym January 10th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 3 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym December 24th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
150m ski/row (hard!)
60sec rest
5 rounds
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then
Pick 4 weights for KB swings and ball slams (increasing if you have available if not stick with same weights through out)
10x KB Swings +
10x Ball Slams
Rest 1 minutes
x 4
Then:
Cool Down mobility work


In the Gym December 17th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
30m Rock Carry
60m Farmer’s Carry
60 sec interval Airdyne
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym December 10th

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 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work


In the Gym December 8th

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
3 x 8 Goblet Squats
Then:
10x Head Cutter
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press with Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work


In the Gym November 15th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift, can use BB, KB, or Hex Bar
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip; can be on rings or dip bar and with assistance if needed
8x KB Swing
10x Windshield Wiper (total) or Kayaker (each side)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
5 rounds
Cool Down


In the Gym October 25th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 3 Maxercist row
Then:
6 x 3 SLSLDL per leg
Rest 60-90sec between sets
Then:
10x Anchored Leg Lowers/Lifts
30m Bear Crawl
4 Rounds
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down


In the Gym October 15th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
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 3 reps
Then:
6 x 3 Front Squat
Rest 1-2minutes between sets
Then:
10 – 1 Ladder of each…
Pull Overs
Anchored Leg Lowers
Burpees
Then, If time:
1000m Row for time
Then, cool down


In the Gym October 4th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg
7x Box Jumps
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total)
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down


In the Gym September 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat – light-medium weight, see below
Then:
6x goblet squat
10 split jump
60 sec rest
x 5
Then:
8x pull up
8x push up
30x Mountain Climbers
rest as necessary
4 rounds
If time:
4x 60-90sec static hold of choice
1:1 work:rest
Cool Down