Workouts

In the Gym January 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed


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


In the Gym January 25th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor)
Then –
5x Dead Lift
5x Chest Press
X 5 rounds, rest 60sec between rounds
Then –
30m Sled Push
5x Pull Ups
10x GHD Sit Ups
X 4, rest as needed
If time:
1000m Ski/Row for time
Cool down, stretch


In the Gym January 23rd

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 with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
Cool down, stretch


In the Gym January 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym January 18th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
5x each side side Lying Thoracic Twist
Then –
5x each side Weighted Step Up – hold KB at chest or can do BB on back
30sec Mountain Climbers
60sec Wall Sit Hold
X 5 rounds, rest 60sec between rounds
Then –
20-15-10 reps of each –
Body Rows
Push Press
Anchored Leg Lowers
Then –
Cool down, stretch


In the Gym January 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Maxercist Row each side
Then –
Warm up to ~heavy RDL and floor press weights
Then –
5x RDL
5x Floor Press
5x each side Contralateral March (use weighted med ball?)
X 5 rounds, rest as needed to maintain form
Then –
15m Weighted Walking Lunge (heavy, hold at sides or chest)
15m Standing Sled Pull (heavy)
30sec Ring Support
X 4, rest as needed
Cool down, stretch


In the Gym January 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch


In the Gym January 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 10 frog hops
Then –
Warm up to Back Squat, fairly Heavy weight (can put chains on BB for added stability challenge)
Then –
4x Back Squats
6x Burpees
X 6 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (strict dead hang; can add weight if appropriate)
5x Windshield Wipers (or floor wiper) each side – lock weight out over chest?
X 3, rest as needed
Then –
60sec Wall Sit Hold
60sec Plate Halos (switch directions at 30sec)
X 3 rounds, no rest
Cool down, stretch


In the Gym January 9th

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 with one arm up, then switch
Then –
Warm up to/Find weight for Split Squat, Push Press (~heavy for both)
Then –
5x Split Squat each side
5x Push Press
X 5 rounds, rest 60-90sec between rounds
Then –
10x Body Rows at rings (can do single arm 5 per side for added challenge)
10x Anchored Leg Lowers (can hold med ball between feet)
30sec (each side) Side Plank Hold – hip lower/lift or leg raise for extra challenge
X 4 rounds, rest as needed to maintain form
Cool down, stretch