Workouts

 
May 2018
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In The Gym May 17

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 10 goblet squats
20 x wall ball
20 x ball slam
then
20 x KB Snatch (10/arm)
20 x TGU (10/arm)
30 x Push Press
30 x Pull up
40 x Split/switch jump (20/leg)
40 x KB Swing
50 x Air squat
2:00 FLR rings
then
20 x Russian Twist
10 x Windshield wipers
x 5
Cool Down


In the Gym May 3rd

Warm up :10min
2 x 10 Shoulder Openers
2 x 5 Cuban Press
Mobility work
3 x 5 Wall Squat
2 x 10 Goblet Squat
2 x 5 SOTS press
30m OH Walking Lunge

Then: Workup to Heavy TGU with Barbell
2 x 5 @ 50% each side
2 x 4 @60%
2 x 3 @70%
2 x 2@80%
1 @ 90%
5 x 1 @ 90%
Rest 2 min between sets above 80%

Rest 5:00

then
a quickie: 30m Bear Crawl + 20x Whip Smash
x 4

then
50 cal all out on Airdyne + 5:00 min rest
x 3


In the Gym April 26th

Strength

Warm up 10:00 C2
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 15m walking lunge
2 x 15m Oh walking lunge
2:00 30/30 DB PP 2 @ 10#
Then:
Warm up to heavy-ish TGU
6 x 2 TGU at 80-90% 1RM
rest 2:00 between sets
Then:
10x DB PP 2 @ 15/20
10x Med Ball Throw 12#
250m Row go hard
60 secs rest
8 rounds
Then:
Cool Down


In the Gym April 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 heavy TGU per side, rest some between sets.
During rest, complete 10x Plate Halos each direction.
Then:
30-20-10 reps of each:
Ball Slams + Goblet Squats
If time:
8x 30/30sec hard/less hard “hateful eight”
Cool Down


In the Gym March 26th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility – hip, chest opening, overhead
3 × 5 wall squats
30m OH walking lunge, forward and backward
Then:
Warm up to heavy TGU
Then:
2x TGU per side
30sec ring support
rest as necessary
x 6
Then:
5x Pull Ups
30m Rock Carry with Med Ball
60sec Wall sit hold with heavier med ball on lap
4 rounds, rest as needed
If time:
6×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym March 20th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill
3x per side.
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
Then:
15m plank sled pull + 8x Chest press (bench or bosu) + 60sec OH plate hold
x 5 Rounds, rest as needed
Cool Down


In the Gym March 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Complete 8x Body Row between sets.
Then:
60m Farmer’s Carry
30x Mountain Climbers (per side)
10x Ball Slams
x 5 rounds, rest as needed to maintain form.
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
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 5x Ring Push up or regular push up.
4x TGU + 5x Ring Push up or regular push up.
3x TGU + 5x Ring Push up or regular push up.
2x TGU + 5x Ring Push up or regular push up.
1x TGU + 5x Ring Push up or regular push up.
Increase weight as you go and rest as necessary.
Then:
8 – 1 Body Row with 8x Ball Slam between rungs of ladder
Then if time:
The Hateful 8
8x 30/30 machine of choice
Cool Down, Mobility


In the Gym December 11th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, can use swing snatch to get weight overweight if starting from standing.
Then:
2x TGU per side
Rest as necessary
6 rounds
Then:
8x Pull Up + 60m Farmers Carry
x 5, rest as necessary
Then:
60 sec sprint on ski/row/airdyne, 30 sec rest x 4
Cool Down


In the Gym October 6th

October 6th
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:
10x Weighted lunge, weight in Farmers Carry
5x Strict press
x 5
Then:
2x TGU per side
60x FLR or Plank
x 5
Then:
4x 30/30 burpees
Cool Down