Workouts

In the Gym April 5th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge – forward backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m standing sled (or KB) pull
(so 6 TGU per side + 15m sled pull, 5x TGU per side + 15m sled pull, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Pull Over
Burpee
Calories on machine of choice
Then:
Cool Down

In the Gym April 3rd

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
2 x 5 Squat Jumps
2 x 5 Push Up
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put bar down until push ups
Don’t start too heavy; Increase weight each round
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
60sec OH Plate Hold (this can stay the same weight through the rounds)
3 rounds, only rest is hanging weights
Then:
in Teams:
P1 60sec Mountain Climbers (each side)
P2 8x Pull Ups – remaining time in the minute is rest
Switch stations
4 rounds
Then, if time:
1000m ski/row for time
Cool Down

In the Gym April 1st

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
Then:
10x KB Swing
30m Weighted Lunge (hold weight at sides or front rack)
10x Squat jump
6 rounds, rest as needed
Then:
20x per person heavy/light med ball sit throw (have one person catch one person throw, alternate between heavy and light balls)
60sec FLR
60 sec rest
x 4
If time:
8×30/30sec hard/easy at machine of choice
Cool Down