Workouts

 
December 2019
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In the Gym July 29th

July 29th
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down


In the Gym April 29th

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry
Then:
3x Split Squat per Leg
5x Body Rows (feet on bench if appropriate, can also be single arm if appropriate)
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
KB Swings / Burpees
If possible, increase weight on KB Swings as reps decrease
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down