Workouts

 
May 2020
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In the Gym June 21st

Warm up 10:00 Airdyne

2 x 8 shoulder openers

2 x 5 cuban press

3 x 5 wall squats

30m OH walking lunge

Then let the games begin:

5x Lunge+

5x Push Press

20 Laps of the gym

While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, continue  till all laps complete

 


In the Gym June 17th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 wall Squats

Then:

Warm up Olympic Complex

6x reps of the following, try not to put the bar down.

Deadlift

Hang Clean

Front Squat

Jerk

Overhead Squat

Snatch

2 rounds @ 55- 95#

Then:

IWT

10x Clean & Jerk 50% 1RM  + 500m row, 2:00 rest,

3 Rounds

Then:

10x Front Squat 70% 1 RM  + 60 sec all out Airdyne 2:00 rest, 3 rounds

Then:

8x Single Arm Horizontal Row FST, feet on bench 4x per arm

8x Ring Dip +

8x Hanging L-seat

8x Ring Push Up

8x HSPU use bar in rack to spot movement with Legs

3 rounds of all rest as necessary

 


In the Gym June 15th

10:00 Warm Up

2 x 5 shoulder openers

2 x 5 cuban press

3 x 5 wall squats

2 x 10 DB PP

Then:

HSPU Ladder 10 – 1 (or handstand Holds)

Then:

10x Bench Press + 20x Whip Smash

x 5

Then

6:00 30/30 real time based on 500m time

or

20/10 Band Sprints 10 rounds

Switch

 


In the Gym June 11th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

2 x 10 KB Swing Snatch

Then:

10x Dead Lift + 250m Row: 2:00 to complete 6 rounds

Then:

15x KB Swing + 60 sec Airdyne: 2:00 to complete 5 rounds

cool down

 


In the Gym June 9th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

8 x’s Y’s Flys 90/90

3 x 5 Wall squats Narrow stance

30m OH Walking Lunge

Then

5 x 3 BSSU @ 85#

Then:

8x Each On Rings:

Plank Row Rings

Archers on

Dips

Feet to Hands

x 5

 


In the Gym June 6th

10:00 Warm Up

2 x 8 Shoulder Openers

2 x 5 Cuban Press

3 x 5 Wall Squat

30m OH Walking Lunge

Then:

Learn SLSLDL

Then :

5 x 4 SLSLDL @ 65#

60 sec Ring Push up, one push every 10 secs

10x 90# Ab Wheel in between rounds

 


In the Gym April 22nd

Workout:

Strength

10 Min. Warm Up

2 x 8 Shoulder Openers

3 x 5 wall squats

2 x 5 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Work up to 5RM Bench Press

Then:

5 x 5 @  ________

10x Over head Squats between Rounds @ 65-85#

Then:

2:00 FLR + 50 Atomic Sit ups

X’s 2 Rounds

 ring_push_up


In the Gym April 11th

Workout

Strength:

10:00 C2/Ski Erg

3 x 5 wall squats

3 x 8 Cuban Press

4 x 10 Push ups

3 x 15 Goblet Squats

Then:

Then Work up to 5RM Bench Press

5 x 5 @

Then:

10x OHS between Rounds @ 65-85# for form

Then

2:00 FLR + 50 Atomic Sit ups x 2

 benchpress


In the Gym April 6th

Power Endurance

5:00 C2/AD

3×5 wall squats

2×20 wall ball

2×20 ball slams

3×10 box jumps 18” box

then -

5x DL + 10x push press

how many rounds in 12:00

then -

1:00 mountain climbers +

1:00 KB swings +

1:00 body weight squats +

1:00 rest

x5 rounds

if time -

3 x 1:00 FLR + 1:00 rest

ball_slams

 


In the Gym April 3rd

Strength

Workout:

3×10 Shoulder Openers

Then:

10-1 Ladder of the following movements:

Pull-up

Plank Pull

Push-up

DeadLift

KTE

Then:

Then:

60 sec handstand hold/60 sec rest

60 sec dip hold/60 sec rest

x3

handstand copy