Workouts

In the Gym January 17th

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
2 x 5 Reverse Flies
Then –
Warm up to heavy BSSU and pull over
Then –
3x per side BSSU (heavy)
5x Pull Overs (heavy)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x Chest Press (heavy, can be on bench, BOSU or exercise ball)
10x (total) Standing Russian Twist w/Landmine
60sec Wall Sit Hold
X 4 rounds, rest as needed
If time –
1000m for time
Then –
Cool down and stretch


In The Gym December 6th

10:00 warm up ski/row/airdyne
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats
3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands
Then –
Warm up to Heavy(ish) Back Squat
Then –
5x Back Squats (can add chains for more fun 😉 )
5x Chest Press (on floor / BOSU / or bench)
X 5 rounds, rest 1-2min between rounds
Then –
8x Pull Overs (fairly heavy)
30sec Ring Support
60sec Sit Ups
X 5 rounds, rest as needed to maintain form
If time –
1000m ski/row for time
Cool down + stretch


In the Gym September 4th

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
3 x 6 goblet squat focused on depth and glute activation
Then:
Work up to a heavy-ish BS
Then:
5x back squat
8x push press
x 5 rounds rest as needed
Then:
8x Chest Press
5x KTE or feet to hands on floor
30 sec ring support
x 5 minimal rest
Cool Down


In the Gym August 25th

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
4x per side KB Swing Snatch + Reverse TGU + Windmill equals one rep.
Then:
3x Front Squat
8x Ball Slam
x 5 rest as needed
Then:
15m sled pull – standing, seated or plank
8x Chest press
10x Leg Lower
x 4
Cool Down


In the Gym May 24th

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
3×5 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
Then: 4x250m Ski/Row. 1:1 work/rest


In the Gym May 3rd

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 Goblet Squats
30sec/30sec (hold) push press – light weight
Then:
5x Front Squat
5x Half kneeling KB-up Strict press
X5 rounds (Rest 60-90 sec Between)
Then:
8x Chest Press
5x Pullups
60 sec plank/FLR on rings
X5 rounds
Then: 6×20 sec hard/10 sec easy on machine of choice


In the Gym January 25th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor)
Then –
5x Dead Lift
5x Chest Press
X 5 rounds, rest 60sec between rounds
Then –
30m Sled Push
5x Pull Ups
10x GHD Sit Ups
X 4, rest as needed
If time:
1000m Ski/Row for time
Cool down, stretch


In the Gym December 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 26th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Push ups
Then:
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
Then:
8x Chest press
5x Split squat – weight held at chest, 5 per leg
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Ball Slam
Burpee
Frog Hop
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 19th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.