Workouts

 
March 2019
M T W T F S S
« Feb    
 123
45678910
11121314151617
18192021222324
25262728293031

In the Gym March 22nd

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
3 x 5 squat jumps
Then:
Warm up to Clean and Press (with BB, KBs, or single KB)
Then:
5x Clean + Press
150m sprint (go hard!)
60sec rest
5 rounds
Then:
30-20-10 reps of each, rest as needed:
KTE
Body Rows
Atomic Sit Ups
Then, if time:
3 x 60sec OH Plate Holds / 60sec Rest
3 x 60sec Ring Support / 60sec Rest
Cool down with mobility


In the Gym March 18th

POWER
10:00 warm up – add in a few 30sec sprints toward the end to get heart rate up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
2x 10 Push Press
Then:
15x Goblet Squats
10x Plate Halos each side
250m ski/row (go hard!)
60sec rest
x 3
Then:
30m Walking Lunges
10x KB Swings
250m ski/row (go hard!)
60sec rest
x 3
Then:
10-1 / 1-10 Pull Over / Leg Lower Ladder
(10/1, 9/2, 8/3, 7/4…..)
Then:
Cool Down


In the Gym March 15th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 push ups
Then:
15m Flying Burpees
6x Box Jumps
60sec rest
x 6
Then:
4×30/30sec squat/squat hold
4×30/30sec DBPP/OH hold
Then:
Rest 3 minutes
Then:
10x (each side) side plank hip lift
8x Pull Ups
6x (each side) Weighted Single Arm Sit Up
4-5 rounds
Then:
Cool Down


In the Gym March 11th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat Bar + Chains (not too heavy – see below will be accelerating)
Then:
5 x 5 Accelerating Back Squats Bar+Chain
Pause for 2-3 sec at bottom of each rep
Drive up fast (if appropriate jump up)
x 5 rounds; rest 1 minute between sets
Then:
30m Bear Crawl
10x Pull Ups
4 rounds, rest as needed
Then:
5 x 200m ski/row, rest 1 min between each
Cool Down


In the Gym March 6th

POWER
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
2 x 30m Tactical Lunge
Then:
5x (per leg) Weighted Step Ups
5x Box jumps
60 sec rest
5 rounds
Then:
10x each direction Bulgarian Bag Swings (or Plate Halos)
5x Pull Ups
60sec Plank hold (can be on floor, rings, or Bosu)
5 rounds
Then:
30 sec flutter kicks + 30sec rest
3 rounds
30sec sit ups + 30sec rest
3 rounds
Then:
Cool Down


In the Gym March 1st

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
Work on mobility
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter snap)
Then:
5 x 5 Cleans (tool of choice)
Rest 2min between sets
During rest: 5x Burpees
Then:
10x Med Ball Sit Throws
30sec Mountain Climbers
x 5 rounds, rest as needed
Then:
1000m ski/row for time
Cool Down with mobility work


In the Gym February 27th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then
15m sled push – heavy and fast!
8x KB swing
6x Push Ups (can be clapping, or on rings, for added difficulty)
60 sec rest
5 rounds
Then:
10x KTE
30sec Ring Support
5 Rounds, rest as needed
Then:
Finish with 10x 20/10 work/rest on machine of choice.
(20sec hard effort followed by 10sec very light movement; try to maintain “hard” pace throughout)
Cool Down Mobility work


In the Gym February 22nd

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 TGU (per side), rest some between sets.
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Then:
Cool Down


In the Gym February 20th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x Chest Press (Bosu or Bench)
x 5
Then:
15m Plank Sled Pull
30 sec Side Plank each side
30 sec rest
x 5
Then
6x 20 sec go hard 60 sec rest
Cool Down


In the Gym February 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 3 SLSLDL with KB
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 60 sec plank
+ rest 30 sec
x 5
Then:
5x Pull up
30 sec sprint interval
60 sec rest
x 5
Cool Down