Workouts

In the Gym March 13th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet squat (Deep hip opening)
2×30/30 Hard/Easy Machine of choice
Then:
10x Goblet Squat
60 sec sprint on machine of choice
60 sec weighted wall sit
4 rounds – minimal rest
Then:
10x Walking Lunge, weighted
15m Sled Push
15m Sled pull
X4
Then:
4x250m Sprint machine of choice. 1:1 work/rest


In the Gym March 8th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×10 Air squats
2×5 Pushups
Then:
10—1 Clean or Headcutter/Body row Ladder
(10/1, 9/2, 8/3, ect)
Then:
10x Split Jumps
10x Landmine Russian twist (5x per side)
30-60 sec Ring support
X4-5 (Rest as needed to maintain form)
Then:
8×30/30 Hard/Easy Machine of Choice


In the Gym March 4th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 KB Swing
2×6 Pushpress (Light)
Then:
5x BB or KB Clean or Headcutter
10x Kayaker
x 5 rounds (Rest 60 sec or so between)
Then:
10x Whip Smash
15m Plank sled pull (modify by adding KB if sled is too much or drop to knees)
6x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4×30/30 Mountain Climber/Plank
Then:
Cool Down with mobility work


In the Gym February 28th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
2×10 Windshield Wipers
Then:
5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up)
10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge)
x 5 rounds (Rest 60 sec or so between)
Then:
10x KTE or Feet to Hands
10x Landmine Russian Twist – per side
10x Clanks (per side)
x 4 rounds (Rest as needed)
Then:
2000m Ski/Row for time
Cool Down with mobility work


In the Gym February 23rd

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 OH KB press and Stretch
Then:
BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squats
6x Pushpress
6x Pushup
500m Ski/Row
x 3 rounds (Rest 2 min at end of total sets)
Then:
Increase weight each round if possible, if using barbell try to not put barbell down for the entire Complex (per round)
8x30sec/30sec Hard/Easy on Machine of Choice
Cool Down with mobility work


In the Gym January 21st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Split Squat (Per leg) weighted KB at chest
10x Whip Smash (Go Hard)
x 5 rounds (Rest 30-60 sec between)
Then:
30-60 sec Squat hold with Landmine
10x Kayaker
8x GHD sit up or Weighted Sit up or SU of choice
x 4 rounds (Rest as needed)
Then:
3x 500m ski/row. 1:1 work/rest
Cool Down with mobility work


In the Gym February 19th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
8x Pushpress
x 5 rounds (Rest 30-60 sec between)
Then:
15m Sled Push
15m Sled Pull
5x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4x250m Ski/Row. 1:1 work/rest
Cool Down with mobility work


In the Gym February 16th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backwards, switch)
Then:
3x TGU (Per side)
10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops
x 5 (Rest 30-60 sec between)
Then:
8x Burpee
30 sec Ring Support
10x KB swing
x 4 rounds minimal rest
Then:
Cool Down with mobility work


In the Gym February 14th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×6 Goblet Squats
Then:
6x Deadlifts (Medium Weight)
6x Box Jump – watch form due to leg fatigue
6x Pushups – toes or knees, rings, bosu…
x 4 rounds (Rest as needed for form)
Then:
10-1 Floor Press/Leg Lower ladder – can hold floor press weight locked out over chest to make more challenging.
(10/1, 9/2, 8/3, etc)
Then:
1000m Ski/Row for time.
Cool Down with mobility work


In the Gym February 12th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
3×5 (light) Push Press
Then:
5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack
5x Bent over row (double or single arm)
x 5 rounds (Rest 30-60 sec between)
Then:
10x Landmine squat with OH press (5x Per side)
10x Ball slam
30-60 sec plank/FLR
X4 (Rest as needed)
Then:
8x30sec/30sec Hard/Easy Machine of choice
Cool Down with mobility work