Workouts

 
August 2018
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In The Gym June 7th

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
30m OH Walking Lunge

Then:
Warm up to heavy TGU

Then:
3 x TGU per side
Rest ~2 minutes between sets
During rest, complete 5x Bent Over Row
6 Rounds

Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed

If time:
3 x 30 sec Ring Support, rest 60-90 seconds between each
Cool Down


In the Gym, May 28th

Warm up: 10 min

2 x 8 shoulder openers
2 x 5 cuban press
mobility work
3 x 5 wall squat
3 x 6 goblet squat
Then:

Ball Slam Ladder/Wall Ball/Burpees

15 reps of each three rounds

Then:

10x Goblet Squat +

30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street)

x2

Then:

20 reps Back Squat @ 45 – 85#

60sec C2/Ski Erg/Airdyne

x 3

Cool Down


In The Gym May 25th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – hips and overhead especially
3 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5 x Front Squat Heavy
10 x Plate Halo each direction (Or bulgarian bag swing)
Rest 60 secs
x 5 Rounds
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
4 Rounds
Then:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In The Gym May 23rd

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
2 x 30m 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
Then:
5 x heavy Step Ups
5 x Strict Press
5-7 Rounds
Rest about a minute between rounds
Then:
5 x Pull Ups
10 x Ball Slam
5 x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down


In The Gym May 22nd

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 squat
Then:
Warm up to Heavy Back Squat (for 3 reps)
Then:
6 x 3 Back Squats
Rest 2 minutes between sets,
During rest, complete 5x Side Plank Hip lift/ Push Up Combo
Then:
10 to 1 Ladder Body Rows
Between rungs of ladder, complete
10 reps core of choice (can do different movements each set…choosing between: pull over, leg lowers, flutter kicks 30sec, floor wipers, sit ups, mountain climbers 30sec, plank hold 60sec, ghd sit ups, kte, etc etc…)
Then:
Cool Down


In The Gym May 17

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 10 goblet squats
20 x wall ball
20 x ball slam
then
20 x KB Snatch (10/arm)
20 x TGU (10/arm)
30 x Push Press
30 x Pull up
40 x Split/switch jump (20/leg)
40 x KB Swing
50 x Air squat
2:00 FLR rings
then
20 x Russian Twist
10 x Windshield wipers
x 5
Cool Down


In The Gym May 14th

May 14
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 20 kb swing
then
7:00 30/30 Burpees
2:00 rest
7:00 30/30 Step ups 18/20″ box 2 @ 26# KB
2:00 rest
7:00 30/30 F Squat 50% BW
2:00 rest
7:00 30/30 Airdyne, row, ski
cool down 10min
then
300 sec FLR (Rings/toes on box)
Cool Down


In The Gym May 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat

Then:
Pull-up +
Deadlift +
Box Jump @ 40″
10-9-8-7-6-5-4-3-2-1 reps of each
3:00 intermission

Then:
Push Up +
Push Press Ladder
10-9-8-7-6-5-4-3-2-1 reps of each


In The Gym May 9th

Strength

Warm up 10:00
8x shoulder openers
8x Y’s
8x cuban press
3 x 5 wall squats
3 x 3 BSSU for single leg activation
Then:
Warm up to Dead Lift
Then:
5 x 5 Dead Lift
In between sets:
10x med ball toss with partner 10#
30 sec dip hold
5x push up
Then:
Cool Down


In the Gym May 7th

Power Endurance

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 x 5 wall squat
2 x 15 Ball Slams
2 x 20 KB Swing
2 x 20 Push Press
Then:
20x OHS +
20x GHD Sit up +
30x Front Squat +
30x KTE +
40x Back Squat Bar + chain +
40x Atomic Sit up +
50x Air Squat +
50x Sit up (feet can be anchored)
Rest 5:00
Then:
2 x 1:00 all out on the AD
Rest 3:00 between each
Then:
Cool down