Workouts

 
October 2018
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In the Gym September 17th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Pull Up Ladder
Between sets, complete
5x Anchored Leg Lowers (can add weight between feet if appropriate)
Then:
Cool Down


In the Gym June 18th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets
Then:
10 -1 Ladder of each…
Body Rows
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down