Workouts

 
April 2019
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In the Gym February 22nd

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 TGU (per side), rest some between sets.
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
Then:
Cool Down


In the Gym February 20th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x Chest Press (Bosu or Bench)
x 5
Then:
15m Plank Sled Pull
30 sec Side Plank each side
30 sec rest
x 5
Then
6x 20 sec go hard 60 sec rest
Cool Down


In the Gym February 18th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 3 SLSLDL with KB
Then:
6 x 3 Split Squat per leg, KBs or DBs in Front Rack
Then:
20x Med Ball Sit throw partners + 60 sec plank
+ rest 30 sec
x 5
Then:
5x Pull up
30 sec sprint interval
60 sec rest
x 5
Cool Down


In the Gym February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
Then:
Back Squat – Teams
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
x 5
Then:
6x 20 sec interval 60 sec rest
Cool Down


In the Gym February 13th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
warm up to TGU weight for 3 reps
Then:
3x TGU per side
30 sec ring support
rest 60 sec
x 5
Then:
5x Pull Up
5x Strict Press
rest as necessary
x 5
Cool Down


In the Gym February 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Over
x 5
Then:
15m Bear crawl, one push up every two hand movements
rest 60 sec at end of 15m
x 4
Then
4 x 250m interval 60 sec rest
Cool Down


In the Gym February 8th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m walking lunge
2 x 10 good morning
Then:
Work up to heavy-ish SLSLDL
Then:
2x SLSLDL (per leg) heavy
x 6, rest as necessary
Then:
15m Bear Crawl + Push up ladder 10 – 1
Then:
If time, the Hateful 8
8x 30/30sec hard/less hard @ machine of choice
Then:
Cool Down


In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down


In the Gym February 1st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
Then:
Work up in weight for Front Squat
Then:
5x Front Squat
10x KB Swing
x 5 rest as necessary
Then:
5x Pull Over + 10x Anchored Leg Lower
x 5 rest as necessary
Then:
6 – 1 Pull Up Ladder
1:1 work:rest
Then:
Cool Down


In the Gym January 30rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
Work up to heavy SLSLDL BB or KB
Then:
3x SLSLDL per leg
10x Halo each direction
rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec push up
30 sec rest
x 4
Then:
The Hateful Eight
8x 30/30sec hard/less hard at machine of choice
Then:
Cool Down