Workouts

 
November 2022
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In the Gym November 28th

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 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go nice controlled tap
8x Pull Up
x 5 Rounds rest as needed
Then:
20-15-10-5 reps of each
Push Up
Kayaker
Ball Slam
Minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym November 18th

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 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility


In the Gym November 16th

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
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
Warm up to Back Squats – bar plus chains if appropriate
Then –
5x Isometric – Dynamic Back Squats* (BB + chains)
* For each rep – pause for 3 seconds at 3 positions on the lower (1/3, 2/3, full depth) then accelerate fast up.
8x Burpees
Rest ~60-90sec between sets (can alternate with partner)
X 5 rounds
Then:
4x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
6x Pull Overs (heavy)
10x Side Plank Hip Lower+Lifts (each side)
10x Kayakers (each side)
X 3-4 rounds, rest some between rounds
Then –
Cool down with mobility


In the Gym November 14th

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 30m Tactical Lunge
2 x 5 Push Ups
(**If big class, break up into two groups team 1 / team 2, then switch)
Then – (team 1)
30x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
20x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
10x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
2 minute rest
X 2-3 rounds depending on group
Then – (team 2)
8x Body Row at rings or BB
8x Dips (@bench/bars/rings)
30sec Ring Support
X 4 rounds, rest 30-60sec between rounds
Then –
Cool down with mobility


In the Gym October 24th

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 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups/GHD Sit Ups if appropriate for group – or standard sit up can be weighted weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 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 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Pull Over
10x Anchored Leg Lower
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
5 Rounds, minimal rest
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 October 7th

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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x RMM
5 Rounds, rest as needed
Then:
5x Pull Up
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 5th

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 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go nice controlled tap
8x Pull Up
x 5 Rounds rest as needed
Then:
15-10-5 reps of each
Pull Over
Windshield Wiper
Head Cutter
Minimal rest
Then:
Finish with PE interval
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 3rd

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
2x 10 Good Mornings
Then:
3x SLSLDL per leg
6x Ring Push up
5 rounds rest as needed
Then:
6x Bent Over Row
10x Deck Squat
30m Bear Crawl
4 Rounds minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


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.