Workouts

In the Gym January 15th

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 (with PVC across shoulders)
3 x 5 Push Ups (inclined / knees / toes)
Then –
Warm up to heavy RDL (BB or KB) and Strict OH Press
Then –
3x RDL (heavy)
5x Strict OH Press (can be single arm and/or with landmine if athlete has limited OH mobility)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x KTE
8x Ball Slams
60sec Mountain Climbers
X 4 rounds, rest as needed
Then –
Cool down + stretch


In the Gym December 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
3 x 5 per side Maxercist Row
Then –
Warm up to heavy-ish RDL (Can use BB or KB)
Then –
5x RDL (fairly heavy)
5x Pull Ups
5x Dips (rings, bars or bench)
X 5 rounds, rest 60-90sec between rounds
Then –
30sec Mountain Climbers
30sec Swimmers
30sec Bicycles
30sec Flutter Kicks
30sec rest
X 4
Then –
2000m Ski/Row for time


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 September 25th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down


In the Gym August 30th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 6 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down


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 May 22nd

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB stretch and Press
Then:
5x RDL
20 sec ring support
X5 rounds (Rest 60-90 seconds in between)
Then:
10x “Thruster” with landmine
5x KTE or 10x Feet to hands
X5 rounds
Then: 30 sec plank + 30 sec Flutter kicks + 30 sec Kayaker + 30 sec rest. X3 (Can increase time to 60 sec for challenge)


In the Gym May 12th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 10 Good morning
Then:
5x RDL (Heavy)
10x Plate Halo (Per direction)
X5 rounds (Rest 60-90 seconds between rounds)
Then:
10x Single KB swing
10x (Per side) Around the world with KB
10x Burpee
X5 rounds
Then: 1000m Ski/Row for time


In the Gym February 22nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
X 4 rounds, rest as needed
Cool down, stretch


In the Gym January 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Maxercist Row each side
Then –
Warm up to ~heavy RDL and floor press weights
Then –
5x RDL
5x Floor Press
5x each side Contralateral March (use weighted med ball?)
X 5 rounds, rest as needed to maintain form
Then –
15m Weighted Walking Lunge (heavy, hold at sides or chest)
15m Standing Sled Pull (heavy)
30sec Ring Support
X 4, rest as needed
Cool down, stretch