Workouts

In the Gym March 1st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
Cool down, stretch

In the Gym February 27th

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
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch