Workouts

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 January 3rd

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)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym December 22nd

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
Then –
Warm up to weight for step ups, bent over rows and reverse flies
Then –
5x per side weighted Step Ups – hold weight at chest or at sides
5x Bent Over Rows (fairly heavy)
5x Reverse Flies (lighter than the row)
X 5 rounds, rest 60-90sec between rounds
Then –
5x Per side Half Kneeling KB Up Press
10x per side Plate Halos
60sec Wall Sit Hold – med ball on lap for extra challenge (no hands!)
X 4 rounds, rest as needed
If time –
8x 20sec on / 10sec off @ machine of choice
Then –
Cool down + stretch


In the Gym December 13th

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 10 Frog Hops
Then –
5x (per leg) Split Squats – weight at sides or at chest
8x Burpees
X 5, rest 1-2 minutes between rounds
Then –
5x Bent Over Rows (can do single arm at bench if more appropriate)
8x Goblet Squats
30sec (per side) Side Plank – add leg lifts or hip dips for added challenge
X 5, rest as needed to maintain form
If time –
8x 30/30sec hard/easy at machine of choice
Then –
Cool down + stretch


In the Gym September 22nd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down


In the Gym August 28th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 5 SOTS press
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
2x TGU
6x Body Row
x 6 rounds rest as needed
Then:
30 sec interval machine of choice
30 sec plank shoulder tap or FLR
30 sit up
30 rest
x 5
Cool Down


In the Gym May 31st

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single leg ass to bench
Then:
5x Weighted Step Ups
10x Plate Halo (per side)
X5 rounds (Rest 60-90 seconds per side)
Then:
8x Ball slams
15m Plank sled or KB pull
5x Pull Up
X5 rounds
Then: 1000m Ski/Row for time on machine


In the Gym November 30th

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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym November 4th

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
3 x 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller


In the Gym November 2nd

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 30m Tactical Lunge
2 x 10 each side High Knee March
A few box jumps and push press choose box height and weight 🙂
Then –
8 to 1 ladder of each
Box Jumps
Push Press
Body Rows
* Increase weights on push press as you decrease reps
* Rest some between sets to maintain form
Then –
30sec Front Plank
30sec Kayakers
30sec Side Plank
30sec Crunches
30sec Other Side Plank
30sec Swimmers
30sec rest
X 4
Then –
Cool Down with mobility