Workouts

In the Gym March 11th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Strict OH Press KB up half kneeling
Then:
On the minute of:
10x Deadlift
10x Pushpress
10x Ball Slams
10x GHD Situp/Weighted Setup
X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest time)
Then:
10—1 Burpee/Dip Ladder
(10/1, 9/2, 8/3, Etc)
Then:
8×20 sec Sprint all out machine/10 sec rest.


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 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 9th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×8 Goblet Squats
3×5 KB bell up press half kneeling
Then:
5x KB or BB Clean or Headcutter
30 sec Mountain Climber
x 5 rounds (Rest 30-60 sec between)
Then:
10 –—- 1 Goblet Squat/ Body Row Ladder
Then:
2000m Ski/Row for time, of 100 calories on Airdyne
Cool Down with mobility work


In the Gym February 7th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backward, switch)
Then:
5x Split Jumps (Per side)
5x Strict Press
x5 rounds (Rest 60 sec or so between)
Then:
10x Deck Squats (Or feet to hands)
30-60 sec plank (Per side. add shoulder tap for challenge or drop to Bottom knee to modify)
8x Pullups
x 4 rounds (Rest as needed)
Then: 8×20 sec hard/10 sec rest, interval on machine of choice.
Cool Down with mobility work


In the Gym January 26th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side KB press and stretch
2 x 30m Tactical Lunge
Then –
Warm up to medium heavy TGU
Then –
3x per side TGU
3x Pull Ups (strict/dead hang. Can be weighted)
X 5 rounds, rest 1-2min between rounds
Then –
10x KB Swing
10x Split Jumps
X 5, rest as needed
If time –
1000m ski/row (go hard!)
Cool down + stretch


In the Gym January 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Reverse Flies
Then –
Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs)
Then –
3x Dead Lift (heavy)
5x Bench Press
X 6 rounds, rest 1-2minutes between rounds
Then –
8x KTE
30sec Ring Support
X 4 rounds, rest as needed
If time –
8x 20sec sprint / 10sec rest @ machine of choice
Cool down + stretch


In the Gym January 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward/backward, then switch arms)
2 x 8 Frog Hops
Then –
5x Front Squats with Landmine – fairly heavy
8x Burpees
X 5 rounds, rest 1-2 minutes between rounds
Then –
15m Sled Push (heavy)
10x Whip Smash
X 4 rounds, rest as needed
Then –
30sec Kayakers
30sec Side Plank (each side)
60sec rest
X 3
Then –
Cool down + stretch


In the Gym January 17th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 5 Reverse Flies
Then –
Warm up to heavy BSSU and pull over
Then –
3x per side BSSU (heavy)
5x Pull Overs (heavy)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x Chest Press (heavy, can be on bench, BOSU or exercise ball)
10x (total) Standing Russian Twist w/Landmine
60sec Wall Sit Hold
X 4 rounds, rest as needed
If time –
1000m for time
Then –
Cool down and stretch