Workouts

 
August 2022
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In the Gym August 3rd

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 5 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch


In the Gym July 11th

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 8 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
Cool down with mobility


In the Gym June 17th

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 x 5 Wall squat
3 x 3 Maxercist row
Then:
3x SLSLDL per leg
6x Ring Dip or regular dip
5 rounds rest as needed
Then:
10x Pull Over
10x Anchored Leg lower
30m Bear Crawl
4 Rounds minimal rest
Then:
Finish with power based interval
4x 60sec sprint/30sec REST @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 8th

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 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Pull Over
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Ring Dip / Burpees
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 6th

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 x 5 Wall squat
2x30m Tactical Lunge
2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.
Then:
3x TGU per side
6x Pull Over – can be same weight as TGU if appropriate.
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
30 sec ring suport
30 sec mtn climber
5 Rounds, minimal rest
Finish with the hateful 8
8x 30 sec work/30sec recovery machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 20th

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 x 5 Wall squat
3 x 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym April 29th

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 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press
Then:
6x KB Clean + Press
10x Step Ups per leg same weight as Clean and Press hold KB at side
250m Row or Ski
x 4 rounds, minimal rest however no form loss.
Then:
10x Pull Over
60 sec plank, one push up every 10 secs during plank.
5 Rounds, rest as needed
If time:
30 sec ring support – 60 sec rest x 3
Then:
Cool Down Mobility work


In the Gym March 14th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 30m tactical lunge
Then:
Warm up to heavy DL (BB/Hex/KB)
Then:
3x Dead Lift (heavy)
6x Push Ups (on rings if appropriate)
X 6, rest ~60sec between rounds
Then:
10x Pull Overs
60sec Mountain Climbers
X 4, rest as needed
Then:
8×30/30sec hard/easy at machine of choice
Then:
Cool down, mobility


In the Gym February 18th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down


In the Gym January 26th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
30m Single arm OH walking lunge (forward/backward each side)
Then:
Find weight / warm up to TGU heavy
Then:
2x TGU per side
5x heavy Pull Overs
X 5 rounds, rest 60-90sec between rounds
Then:
10x KB Swings
10x Split Jumps (total)
X 5, minimal rest
If time:
3x 60-90sec FLR or Plank on floor
1:1 work:rest
Cool Down with mobility