Workouts

 
November 2022
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In the Gym May 13th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Then:
20 + 15 + 10 + 5 reps of each –
Goblet Squat + Push Ups + KTE
Then:
30 sec push press
30 sec ball slam
30 sec ski or row
60 sec rest
x 4
Then:
Cool Down mobility work.


In the Gym May 6th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
IWT
6x Front Squat + 250m Row/ski + 2min rest
x 3
Rest 2:00min
Then:
8x KB Swing + 250m Row/ski + 2min rest
x 3
Then:
30sec sit ups + 30sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym July 21

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 5 Reverse Fly (light weight or at bands)
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put weight down until push ups
Increase weight each round (don’t start too heavy!)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
3 rounds, only rest is changing weights
Then:
10x Pull Overs
10x each side Side Plank Hip Lowers/Lifts
60sec Ring Support Hold
x 4, rest as needed
If time:
3 x 500m ski/row for time
Rest 2min between each
Cool Down