Workouts

 
June 2023
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In the Gym March 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 3 each side Single leg ass-to-bench
Then:
Find weight for heavy SLSLDL (can use BB/KB/DBs)
Then:
3x SLSLDL each side (heavy)
8x heavy Pull Overs
60sec rest
X 5 rounds
Then:
10x Goblet Squat
30m Rock carry hold (med ball)
60m Farmers carry
X 5 rounds, rest as needed to maintain form
If time:
8×30/30sec hard/easy at machine of choice
Then:
Cool down with mobility

In the Gym January 5th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down

In the Gym July 2nd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 each side Windmills w/KB
Then:
10x Goblet Squat
8x Ball Slams
10x each direction Bulgarian Bag Swings (or Plate Halos)
x 5 rounds, rest 30-60sec between rounds
Then:
10x each side, Side Plank Hip Lowers and Lifts – hold med ball or pilates ball between feet for added challenge
10x Deck Squats
10x Floor Wipers (5 each side)
x 5 rounds, rest as needed between rounds
Then:
Cool Down

In the Gym May 28th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat, deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 3x each side Bent Over Row with 3-position lock off (hold at top, lower to 90deg, lower to 120deg) – can do with or without bench
Then:
10-1/1-10 Push Up / KTE Ladder (can do feet to hands on floor if KTE are not appropriate)
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down

In the Gym April 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3min 30/30sec (hard/easy) machine of choice
Then:
2min of (30sec DB PP/30sec OH Hold with same weights)
250m Ski or Row (go hard)
60x Mtn Climber (total leg movements)
Rest 2:00
x 2-3 rounds depending on group
Then:
2min of (30sec Push Ups /30sec Plank)
10x KB Swing
30sec Ring Support
2:00 rest
x 2-3 rounds depending on group
Then:
2min of (30sec Plate Halos switch directions at 15sec / 30sec Actual Rest)
10x Goblet Squat
6x Pull Ups
2:00 rest
x 2-3 rounds depending on group
Cool Down with mobility work

In the Gym April 2nd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Frog hops
2 x 5 Push Ups
Then:
8x Ball Slam
15 calories @ machine of choice (go hard!)
60sec Wall Sit Hold
60sec rest
x 5 Rounds
Then:
10x Goblet squat
10x (each side) Side plank hip lift – can do on hands or forearms; for added challenge put feet or knees on Bosu or hold exercise ball between feet
x 5 Rounds, rest as needed
Then, finish with:
6 to 1 Pull Up Ladder
Cool Down

In the Gym March 17th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down

In the Gym February 24th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
Cool Down

In the Gym January 29th

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