Workouts

In the Gym March 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Weighted walking lunge – hold KB at chest
2 x 5 Push Press
Then –
6 to 1 ladder Split Squats (each side) – can go up in weight as reps decrease
After each “rung” of split squats, complete 15m Flying Burpees – increase to 30m if class wants to throw down 😉
Then –
10x Pull Overs
30sec Kayakers
30sec rest
X 4
If time –
Roll dice for extra credit
Cool down, stretch

In the Gym March 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Push Ups
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then –
5x Box Jumps
5x Push Press (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (can add weight)
60sec Front Plank Hold
10x Sit Ups
X 4 rounds, rest as needed
Then –
4 x 250m sprint at machine of choice (or 25cal air dyne, rest 60sec between sprints
Then –
Cool down, stretch

In the Gym March 8th

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 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
Then –
Cool down, stretch

In the Gym March 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 8 Goblet Squat – deep, hip opening, work on posture
2 x 8 KB swings
Then –
8x Cleans (can be with BB or KB) medium weight
30sec sprint @ machine of choice
X 5 rounds, 60-90sec rest between rounds
Then –
5x per side Skater’s lunge with Landmine
10x Bent Over Row (BB or DBs)
10x Reverse Fly (light DBs or bands)
X 4, rest as needed
Then –
30sec Side Plank (each side)
30sec Flutter Kicks
30sec Bicycles
30sec rest 
x 3
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
30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch)
2 x10 per side Single leg hops
Then –
5x per side Lunge with OH Press – can use Landmine or DB in one hand
10x each side Lateral hops (can do on floor, or on/off BOSU soft side up, or over parallettes)
60m Farmer’s Carry (heavy)
X 5 rounds, rest 60sec between rounds
Then –
5x Push Plank Row (with DBs)
30sec Superhero hold
X 4 rounds, rest 30-60sec between rounds
If time – roll the dice for extra credit 😉
Cool down, stretch