Workouts

In the Gym January 26th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side KB press and stretch
2 x 30m Tactical Lunge
Then –
Warm up to medium heavy TGU
Then –
3x per side TGU
3x Pull Ups (strict/dead hang. Can be weighted)
X 5 rounds, rest 1-2min between rounds
Then –
10x KB Swing
10x Split Jumps
X 5, rest as needed
If time –
1000m ski/row (go hard!)
Cool down + stretch


In the Gym January 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In The Gym October 16th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/Backward – switch)
Then: split class in two groups if bigger class
2x TGU (Per side)
10x Whip Smash – try hard!
X6
Then:
8x Dips (Can be on bar or rings)
15m Sled Pull
15m Sled Push
X4
Then: Cool Down


In the Gym September 1st

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press to get weight overhead.
Then
3x TGU per side.
8x Dip or Ring Dip
x 5 rounds rest as necessary
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5 minimal rest
Cool Down


In the Gym August 28th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 5 SOTS press
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
2x TGU
6x Body Row
x 6 rounds rest as needed
Then:
30 sec interval machine of choice
30 sec plank shoulder tap or FLR
30 sit up
30 rest
x 5
Cool Down


In the Gym August 2nd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, and OH hold)
Then
2x TGU
6x Push up – regular, rings, bosu
x 6
Then:
5x Body Row
10x KB Swing
10x Deck Squat
x 4
Then:
30 sec interval, 60 sec rest x 4
Cool Down


In the Gym May 19th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light)
3×5 Wall Squats
30m OH walking lunge (Forward/Backwards then switch)
Then:
3x TGU
5x Pullups
X5 rounds (Rest 60-90 seconds in between)
Then:
5x Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch


In the Gym May 1st

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
Then: Cool down/Stretch


In the Gym February 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking Lunge – forward/backward then switch
Then –
Warm up to Med-Heavy TGU
Then –
3x TGU each side
5x Pull Ups
X 5 rounds, rest 60-90sec between rounds
Then –
5x Heavy Floor Press
5x Windshield Wipers each side (or Floor Wipers) – lock weight out over chest
X 5 rounds, rest 30-60sec between rounds
If time
1000m Ski/Row for time
Cool down, stretch


In the Gym January 27th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking Lunge – forward/backward then switch
Then –
Find weight for ~heavy TGU
Then –
2x TGU per side (heavy if possible)
15m Sled Pull in Plank Position
X 6 rounds, rest 1-2min between rounds
Then –
10x Split Jumps (total)
10x KB Swing
10x Push Press
X 4, minimal rest
Then-
Cool down, stretch