Workouts

In the Gym February 6th

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 Side Lying Leg Lifts each side
Then –
Warm up to ~heavy Step Up and Halo weight
Then –
5x Step Ups (heavy) each side – hold weight at chest
10x Plate Halos each direction (or Bulgarian Bag Swings)
X 5 rounds, rest as needed
Then –
10x KB Swing
15m Standing Sled Pull (heavy)
5x Burpees
X 5 rounds, rest as needed
Cool down, stretch

In the Gym February 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 OHS to SOTS combo with PVC at wall
Then –
Warm up to Medium weight OHS (Or, Front Squat if no OH)
Then –
5 x 5 OHS (or Front Squat)
Rest ~1 minute between sets; if doing Front Squats, complete a 30sec OH Plate Hold during rest
Then –
15x Whip Smash
8x Body Row
60sec Wall Sit Hold (Med Ball on lap)
X 5 rounds, rest as needed
If time:
8x 30sec hard/30sec easy at machine of choice
Cool down, stretch

In the Gym February 1st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 each side Maxercist Row
2 x 10 Frog Hops
Then –
Warm up to ~heavy SLSLDL (BB, KB, or Landmine)
Then –
3x per side SLSLDL
5x Dips
X 6, rest 1-2minutes between rounds
Then –
8x Ball Slams
30sec Side Plank each side
10x Anchored Leg Lowers
X 4, rest as needed
Cool down, stretch