Workouts

 
November 2021
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In the Gym September 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
5x Split Squats each leg (light to medium weight)
8x Headcutters
5 rounds, rest 1 min between rounds
Then:
30m Farmer’s Carry heavy
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 19th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
60m Farmers carry
60sec sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂
60sec rest
6 rounds (reduce to 5 rounds depending on group)
Then:
10x Chest press
15x Anchored Leg Lowers
60sec Mountain climbers
60sec rest
4 rounds
Then, if time:
6 to 1 Pull Up Ladder, rest some between sets
Then:
Cool down with mobility