Workouts

In the Gym February 16th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backwards, switch)
Then:
3x TGU (Per side)
10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops
x 5 (Rest 30-60 sec between)
Then:
8x Burpee
30 sec Ring Support
10x KB swing
x 4 rounds minimal rest
Then:
Cool Down with mobility work


In the Gym January 24th

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
Then –
Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs)
Then –
3x Dead Lift (heavy)
5x Bench Press
X 6 rounds, rest 1-2minutes between rounds
Then –
8x KTE
30sec Ring Support
X 4 rounds, rest as needed
If time –
8x 20sec sprint / 10sec rest @ machine of choice
Cool down + stretch


In The Gym October 23rd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Pushups
Then:
6x Goblet Squats
8x KB Swings
10x Strict Press
X4
Then:
10x Landmine backwards lunge (5x Per side)
10x (Total) Landmine Russian Twist
30 sec ring support
X4 rounds
Then:
2000m Ski/Row. or 100 cal on Airdyne


In the Gym September 15th

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
3 x 6 Deep Goblet Squat
Then:
5x Back Squat
8x KB Swing
x 5 rest as needed
Then:
5x Dip
30 sec ring support
x 5 rest as needed
Then
If time the Hateful 8 8x 30/30 on machine of choice.
Cool Down


In the Gym May 10th

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
3×5 Single Leg Ass to Bench or assisted pistol
Then:
5x Split Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
10x Headcutter
10x Russian Twist with landmine
30-60 sec Ring Support with 1 dip every 10 seconds
X5 rounds
Then: 3x500m ski/row. 1:1 work/rest


In the Gym December 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 goblet squats
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
3 x 250m Row or Ski
While one person is doing the sprint, their partner holds 2x heavy KBs at their chest in a front rack hold
Alternate sprinting and holding
(If no partner, just hold for 1min after doing the sprint)
Then –
2 minute rest
Then –
12x Med Ball Sit Toss (with partner, or can do regular sit ups or weighted single arm sit ups as an alternative)
30sec Mountain Climbers
30sec Kayakers
30sec Ring Support Hold
30sec Rest
X 3-4 rounds
Then –
Cool down


In the Gym September 30th

STRENGTH #13

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

3 x 5 Wall squat

2 x 8 Push ups

Then:

6x Chest Press, can be Bench press or Bosu Chest press 

30 sec Ring support

x 4 rounds, rest as needed

Then:

10x Split Jump (total)

10x GHD Sit Up or Atomic Sit up

10x Plate Halos each direction (or Bulgarian Bag Swings) 

x 4 Rounds, minimal rest with no form loss

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 August 15th

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
2x 30m Tactical Lunge
2 x 5 SOTS Press
Then –
6 to 1 ladder Split Squats (hold weight at chest or at sides)
After each rung, complete 15m Flying Burpees
Minimal Rest
Then –
30sec Ring Support – assist with band if needed
5x each side Windshield Wipers
10x each side Flutter Kicks
X 4, rest as needed to maintain form
Then, if time –
3 x 500m ski/row for time
Rest 2 minutes between each
Cool down, stretch


In the Gym July 4th

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
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


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