Workouts

In the Gym July 31st

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, stretch

In the Gym July 28th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 30m Tactical Lunge
2 x 8 Reverse Flies (light DBs or bands)
Then –
20x Step Ups (yep each side, can be weighted)
20x GHD Sit Ups (or sit ups on floor, can be weighted)
30x Goblet Squats
30x Ball Slams
40x Split Jumps (yep each side; or split squats no weight if jumping is no go)
40x Anchored Leg Lowers
50x Burpees
50x Single Arm Weighted Sit Ups (switch arms at 25)
Then –
8x 30sec hard/30sec less hard at machine of choice
Then –
Cool down, stretch
yes I’m mean 😉

In the Gym July 26th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch

In the Gym July 24th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
Then –
BB or KB Complex:
6x Dead Lifts
6x Bent Over Rows
6x Hang Cleans
6x Front Squats
6x Push Press
6x Push Ups
Plus a 500m Ski/Row (go hard!)
x 3 rounds, rest 2 minutes between rounds
** Try to use same weight for all movements in complex.
** Try to increase weight each round.
Then –
10 to 1 Ladder of Body Rows
*After each “rung”, complete 10x reps core movement of choice (can cycle through or just pick one…sit ups, leg lowers, windshield wipers, flutter kicks, etc…)
Then –
Cool down, stretch

In the Gym July 21st

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 per side Single Leg Squat to bench
Then –
5x Split Squats (per side), can hold weight at chest or at sides
5x RMM
60m Farmer’s Carry
x 5 rounds, rest as needed to maintain form
Then –
30-20-10 reps of each
Deck Squats
Whip Smash
Then –
Cool down, stretch

In the Gym July 19th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Any additional mobility/stability work on own
Then – 30/30s fun 😉
4 x 30sec work / 30sec rest: Burpees
1 min rest
4 x 30sec work / 30sec rest: Split Jumps (or step ups)
1 min rest
4 x 30sec work / 30sec rest: Goblet Squat
1 min rest
4 x 30sec work / 30sec rest: Sprints (at machine of choice)
1 min rest
**For extra challenge:
– take out the 1 minute rest
– and/or increase rounds of each movement from 4 to 5 or 6
Then –
60sec Front Plank Hold
30sec (each side) Side Plank Hold
30-60sec rest
x 3
Then –
Cool down, stretch

In the Gym July 17th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 10 Push Press
Any additional mobility/stability work on own
Then –
10x Clean and Press (medium weight, BB or KB)
*Can try a Clean and Split Jerk for additional challenge/technical skill practice
500m Ski/Row for time (or 50cal airdyne)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Front Squats (or goblet squats)
60sec all out sprint ski/row/bike
x 4 rounds, rest 60seconds between rounds
Then –
3x Pull Ups
5x Dips (rings/bar/bench)
8x KB Swing
10x Sit Ups
x 4, rest as needed to maintain form
Then –
Cool down, stretch

In the Gym July 14th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30sec squat / 30sec squat hold (no weight)
2 x 30sec push press / 30sec OH hold (light warm up weight)
Any additional mobility/stability work on own
Then –
25x Body Row
50x Goblet Squat
50x Push Ups
50x Ball Slams
50x Windshield Wipers (total)
50x Head Cutters
25x Pull Overs (heavy-ish)
Rest as needed to maintain form
Then –
2000m Ski/Row for time (or 100 cal on airdyne)
Then –
Cool down, stretch

In the Gym July 12th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch

In the Gym July 10th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill
Then: – Teams if necessary one group does first piece of workout, other group does second then switch
Back Squat
Work up to a heavyish back squat 5 RM
Then
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x Push Press
30 sec OH hold
x 5
Cool Down plus mobility work