Workouts

In the Gym January 5th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good Mornings
3 x 5 Reverse Flies (with DBs or cross-over symmetry bands)
Then –
Warm up to heavy Dead Lift and Pull Over
Then –
5x Dead Lift (heavy)
5x Pull Over (also heavy)
X 5 rounds, rest 1-2 minutes between rounds
Then –
30 – 20 – 10 of each
Push Press
Deck Squat
Then –
1000m Ski/Row for time
Then –
Cool down + stretch


In the Gym December 18th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
Then –
Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over
Then –
5x per side SLSLDL (fairly heavy)
5x Pull Overs (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Whip Smash
Push Press
Calories @ Machine of choice
Then –
Cool down + stretch


In the Gym December 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 5 per side Single leg squat to bench
3 x 5 Push Ups (inclined / knees / toes)
Then –
10x (total steps) Weighted Walking Lunge (fairly heavy)
5x Push Press (also heavy)
60sec Front Plank – with knee taps or shoulder taps for extra challenge
X 5, rest 1-2minutes between rounds
Then –
5x Body Rows at rings
10x Anchored Leg Lowers
5x Windshield Wipers (each side)
X 5 rounds, rest as needed to maintain form
Then –
Cool down + stretch


In the Gym November 22nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 10 frog hops
3 x 8 reverse flies
Then –
10x Split Jumps (total) – can be weighted
10x Whip Smash
5x Push Press
X 5 rounds, rest as needed to maintain form
Then –
10x Body Rows
10x Standing Russian Twist (w/Landmine) – total
30sec Side Plank (each side) – add hip dips or leg lifts to increase difficulty
X 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 13th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch


In the Gym October 30th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 OH Press and Stretch
2×10 Good Morning
Then:
6x Push Press
60 sec FLR
X4 (Rest 60 sec or so between)
Then:
10—1 Pullover/Leg Lower Ladder
(10/1, 9/2, 8/3, etc)
Then:
8×20 sec hard/10 sec easy machine of choice


In the Gym July 26th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch


In the Gym July 12th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch


In the Gym June 30th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30/30 DB PP
2 x 5 squat jump
2 x 10 KB Swing
Then: Team 1
Work up to Push press (DB or KB – or Landmine)
Then:
5x Push Press
6x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m ski/row/airdyne
5 rounds, rest 60sec between rounds
Finish with
6 – 1 Pull Up ladder
20 sec ring support between rungs of ladder.
Cool Down plus mobility work


In the Gym June 21st

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work