Workouts

 
January 2020
M T W T F S S
« Dec    
 12345
6789101112
13141516171819
20212223242526
2728293031  

In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In the Gym January 24th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
10 to 1 Ladder KB Clean + Press
After each “rung”, do 15m Weighted Walking Lunges – use same weight if appropriate
Rest as necessary
Then:
30-20-10 reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups
If time:
8x3030sec “hateful eight” ski/row/bike
Then:
Cool Down


In the Gym January 22nd

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30/30sec DBPP/OH Hold
2 x 30/30sec squat/squat hold
Then:
Warm up to Bench Press (heavy-ish)
Then:
10x Bench Press (or DB Chest Press)
500m ski/row for time
2 min rest
x 3
Then:
10x KB Swings
60sec ski/row/bike for time
60sec rest
x 4
Then:
8 to 1 Ladder Pull Ups
Cool Down


In the Gym January 20th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge (single arm, forward/backward each side)
3 x 3 per side Maxercist Row
Then:
6 to 1 TGU ladder (per side)
Between “rungs”, complete 15m Bear Crawl
Rest as necessary to maintain form
Can increase weight on TGU as reps decrease
Then:
15-10-5 reps of each:
Anchored Leg Lowers + Burpees
If time:
2000m @machine of choice
Then:
Cool Down


In the Gym January 15th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups
10x Ball Slam
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
5x Body Row
5x Floor Press
5x Windshield Wipers per side – lock weight out over chest if appropriate
5-7 rounds (depending on group), rest as necessary
If time:
8x 30/30sec hard/east pace @ machine of choice
Cool Down


In the Gym January 13th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight and height for Dead Lift and Box Jump
Then:
10x Dead Lift (can be with Hex, BB, or KB)
10x Box Jumps
5 Rounds, rest as necessary
Then:
10x Pull Ups
10x Med Ball Sit Throw with partner
5 rounds, rest as necessary
Then:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym January 10th

POWER
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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
Warm up to heavy-ish Squat Clean (BB or KB)
Then:
5 x 5 Clean
Rest 90sec between sets, focus on form :)
Then:
15m Weighted Walking Lunge – weight can be at chest or sides
15m Flying Burpees
5x Pull Ups
6 Rounds, rest as needed
Then, finish with:
3 x 60sec Ring Support / 60sec Rest
Cool Down, extra mobility


In the Gym January 6th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 Squat Jumps
30m OH Walking Lunge (forward/backward each)
Then:
Warm up to Heavy-ish Jerk or Push Press, and Box Jump
Then:
5x Jerk or Push Press
8x Box Jumps
Rest 1-2minutes
x 5
Then:
10 to 1 Ladder Body Rows
Between each rung, do 15m Bear Crawl
Rest as necessary
Then:
8x 30/30sec hateful eight
Cool Down


In the Gym January 3rd

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR
3 Rounds, rest as necessary
Cool Down


In the Gym December 23rd

POWER 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 30m OH Walking Lunge (single arm, forward/backward each side) Then: Warm up to heavy-ish Jerk (BB) or Push Press (BB/KB/DB) Then: 6 x 3 Heavy Jerk (or Push […]