Workouts

 
April 2022
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In the Gym April 29th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press
Then:
6x KB Clean + Press
10x Step Ups per leg same weight as Clean and Press hold KB at side
250m Row or Ski
x 4 rounds, minimal rest however no form loss.
Then:
10x Pull Over
60 sec plank, one push up every 10 secs during plank.
5 Rounds, rest as needed
If time:
30 sec ring support – 60 sec rest x 3
Then:
Cool Down Mobility work


In the Gym April 27th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
2 x 8 push ups
30 m Tactical Lunge
Then:
10x Burpee
10x Ball Slam
10x Split Jump
20 Calories Machine of choice
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work


In the Gym April 25th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Squat Jumps
2 x 8 Push Press
Then:
10x Deck Squat
20x Pull Up
30x Air Squat
40x Mtn Climber
50x Sit Up
40x Body Row
30x Leg Lower
20x Push Press
10x RMM
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work


In the Gym April 22nd

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work


In the Gym April 20th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work


In the Gym April 18th

Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
8x Box Jump
100m ski/row (hard!)
60sec rest
5 rounds
Then:
8x Chest/Bench Press + 10x Anchored Leg lower (feet can be weighted
Rest 1 minutes
x 4
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then:
Cool Down mobility work


In the Gym April 15th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 6 Goblet Squats
Then:
8x Goblet Squats
6x Burpees
8x Pull Over
Rest ~60-90 seconds
4 Rounds
Then:
6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers +
4 Rounds, rest as needed
Then, if time:
“Hateful Eight”  8x 30/30sec hard/easy @ machine of choice
Cool Down


In the Gym April 13th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Overhead Walking Lunge
2 x 15 Air Squats
Then:
3x TGU
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + KB Swings
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
Cool Down Mobility work


In the Gym April 11th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 10x Split Jump (5 per leg) + 1 minute rest
6x RMM + 20x Split jump + 1 minute rest
4x RMM + 30x Split Jump+ 1 minute rest
2x RMM + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
60m Farmer’s Carry
30 sec push press
30 sec interval on machine of choice
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym April 8th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
8x KB Swing
60-90sec rest
x 5 rounds
Then:
8x Pull Ups
8x Push Ups – can be clapping
10x Anchored Leg Lowers (on bench or floor)
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down