Workouts

 
September 2018
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In the Gym February 9th

PE/SE

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
4x 30/30 machine of choice
Then: IWT 
10x Cleans (or Head Cutter Snaps)
500m ski or row go hard :)
2min rest
3 rounds
Then: 
6x Push Press (heavy)
2 minute ski/airdyne/row go hard!
2min rest
3 rounds
Then:
3 x 60sec FLR, trade off with partner
Cool Down 


In the Gym February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down