Workouts

 
June 2019
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In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down


In the Gym January 7th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to heavyish step up
Then:
5x Step up per leg
10x GHD Sit Up, or weighted sit up if larger group
60 sec FLR (lift one leg for 30 sec then switch)
x 5, rest as needed
Then:
5x Floor Press
5x Floor Wiper – lock weight out over chest if appropriate
x 5, rest as needed
Then:
Cool Down


In the Gym December 15th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
Cool Down


In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym September 19th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
Cool Down


In the Gym July 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 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to box jump
Then:
7 x Box Jumps
10 x per person Med Ball sit throws
60 sec rest
6 rounds
Then:
5 x 200m sprints @ machine of choice;
1:1 work:rest
Then, if time:
3 x 60 sec FLR
3 x 30 sec Ring Support
(resting about 60 seconds between each rep)
Cool Down


In the Gym July 11th

STRENGTH

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 Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
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 February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet Squats
2 x 10 good morning
Then:
Back Squat
Work up to weight, then:
8x Back Squat – pause at bottom to find glutes with stable back.
1:1 work:rest with partner
5 Rounds
Then:
5x Heavy Chest Press, bench or Bosu
60 sec FLR
12x Med Ball Sit Throw
x 5 rounds
Then, if time:
4x 250m interval 60sec rest
Cool Down


In the Gym December 4th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL per leg
8x Dip or Ring dip – can be assisted
5x Push Up
5 rounds
Then:
10x Anchored Leg lower
60 sec FLR
x 5
Finish with 2000m row or ski for time.
Cool Down