Workouts

 
February 2019
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In the Gym January 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
2 x 10 KB Swing
Then:
Work up to a heavy-ish Back Squat
Then:
5x Back Squat, strict form!!
5x Strict OH Press
5 Rounds, rest 1-2 minutes between sets
Then:
5x Pull up + 5x KTE (yes that is awful)
x 5 rounds, rest as needed
Then:
Finish with 8x Burpee + 30 sec sprint (machine of choice) + 60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym January 23rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 Goblet Squat
Then:
Warm up in weight to 5 rep for Front Squat
Then:
5x Front Squat
5x Pull up (can be weighted or assisted)
x 5 rounds, rest 1-2 minutes between each
Then:
5x Box Jump
10x KB Swing
x 5 rounds, rest as needed
Then:
4x 250m interval, 60 sec rest between efforts
Then:
Cool Down


In the Gym January 14th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squat
Then:
Work up to heavy Front Squat
Then
3x Front Squat
10x Anchored Leg Lower between sets
x 6
Then:
5x Pull Up
8x Push Press
x 5
Then
8x 30/30sec Hateful Eight
Cool Down


In the Gym January 4th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down


In the Gym Jan 3rd – CP’s Bday!

In the tradition…Bday workout fun for Carolyn’s big 5-0!!!

10:00 Warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge
2 x 5 squat jumps
then:
25x pull ups (CP unassisted)
25x KTE (CP rings)
complete all pull ups before moving on the KTE
then:
10 rounds for time…
5x flying burpees
5x split jumps (per leg)
5x push press (CP 2@20#DBs)
then:
25x body rows (CP heels on bench)
25x anchored leg lowers (CP with 8# at feet)
then:
3 x 50cal efforts (go hard!) on machine of choice
(CP ski, row, air dyne)
1:1 work:rest (go hard, rest as long as the previous effort takes)
then:
cool down :)

Happy Birthday Carolyn!!!!


In the Gym December 26th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down


In the Gym December 19th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility


In the Gym November 30th

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 5 Tuck jumps
Then:
30m flying burpees
60sec bottom of squat hold
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then:
5x Pull Ups + 10x Leg lowers/raises + 10x (each side) side plank hip lifts
x 5 rounds, rest as needed
Then:
Rest 3 minutes
Then: if time
1000m all out ski/row
Cool Down


In the Gym November 26th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 squat jumps
2 x 5 tuck jumps
then -
5x box jumps @ 20”
5x box jumps @ 24”
5x box jumps @ 30”
60sec rest
5 rounds
then –
partner up…
P1: 10x “Super Push Ups” (hands on floor, feet in FST, complete a push up then hold plank position and bring knees forward to chest)
P2: Pull Ups until P1 has completed all 10 reps
switch
5 rounds
if time:
“Hateful Eight” 8×30/30sec hard/easy at machine of choice
Then – cool down


In the Gym November 16th

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
Warm up to back squat, bar + chains – not too heavy
then -
8x accelerating back squat with bar + chains (No pause at bottom, squat to full depth and then accelerate/jump up. Stay stabilized on the landing before going into the next squat.)
8x Push press
60sec rest
5 rounds
then –
5x pull ups
30x frog hop
5 rounds, rest as needed=
if time -
1000m ski/row for time
then –
cool down