Workouts

 
September 2022
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In the Gym August 19th

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 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch


In the Gym August 15th

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
2x 30m Tactical Lunge
2 x 5 SOTS Press
Then –
6 to 1 ladder Split Squats (hold weight at chest or at sides)
After each rung, complete 15m Flying Burpees
Minimal Rest
Then –
30sec Ring Support – assist with band if needed
5x each side Windshield Wipers
10x each side Flutter Kicks
X 4, rest as needed to maintain form
Then, if time –
3 x 500m ski/row for time
Rest 2 minutes between each
Cool down, stretch


In the Gym August 8th

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 8 Goblet Squat – deep, work on hip opening and posture
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
10x Front Squats (can use BB Or KBs in Front Rack, fairly heavy)
500m ski/row for time
Rest 2 minutes
X 3
Then –
10x KB Swings (also fairly heavy)
60sec sprint at machine of choice (use a different one from the first block)
60sec rest
X 3
Then, if time:
6 to 1 Pull Up Ladder
After each “rung”, complete an OH Plate Hold (60sec – 50sec – 40sec…corresponding with the ladder rung)
Coo down, stretch


In the Gym August 3rd

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 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym July 25th

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 8 Goblet Squats – deep, hip opening
2 x 5 Push Press, light
Then –
Find weight / warm up to Clean and Press, can use BB or KBs
Then –
5 x 5 Clean and Press; fairly heavy, with BB or KBs
Rest ~60-90sec between sets
Then –
10x Goblet Squats
10x Body Rows
30sec Ring Support
X 5 rounds, rest as needed
Cool down with mobility


In the Gym July 18th

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
10x each side High Knee March
2 x 5 each side Single leg squat to bench
2 x 5 OH Press and Stretch (KB or DB; light, warm up weight)
Then –
8x each side Step Ups with high knee drive (can be weighted if appropriate)
5x RMM (heavy-ish DBs)
Rest 60sec
X 5
Then –
15x Whip Smash
10x Bulgarian Bag Swings (or Plate Halos) – each direction
60sec Wall Sit Hold
Rest 60sec
X 5
Cool down with mobility


In the Gym July 11th

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 8 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
Cool down with mobility


In the Gym July 8th

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 8 Goblet Squats – deep, work on hip opening
2 x 5 Push Press
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5-6 rounds depending on group
Then – (set up extra FSTs if class is big)
10x Body Rows (rings/bar)
8x Dips (rings/bars/bench)
60sec Front Plank
x 4, rest as needed to maintain form
Then –
Cool down with mobility


In the Gym July 4th

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 June 27th

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
3 x 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.