Workouts

 
September 2022
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In the Gym September 26th

STRENGTH #11

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 8 Goblet Squats – focus on hip opening and posture!

Then:

Warm up to Back Squat not too heavy; see below..

Then:

6x Back Squat

6x Ring Dip

4 rounds rest as needed 

Then:

8x Pull Over

10x Bicycles – per side

60 sec mtn climber

4 Rounds, minimal rest no form loss

Finish with Tabata interval:

6x 20/10 Whip Smash or machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 7th

STRENGTH #3

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 6 Goblet squat

Then:

Warm up to Back Squat weight – reasonable (for 5 reps)

Then:

5x Back Squats

30m Heavy Farmers Carry

Rest 60 sec between sets

5 rounds

Then:

10x KB Swing

30-60 sec Plank with shoulder tap

6x Bent over row – can be BB, DB/KB or Single arm with lock off

x 4 rest as needed, no form loss.

Finish with:

100 cal airdyne or 50 cal ski erg or row

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym April 6th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Back Squat not heavy
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for your ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Rest 1-2minutes between sets
Then:
6x Burpee Broad Jump
6x Box Jump
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym January 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
10x Back Squat – light
10x Ball Slam
10x Burpees
60 sec rest
x 4 rounds
Then:
2000m row for time
Then:
Cool Down Mobility work


In the Gym November 3rd

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Warm up to Back Squat heavy-ish weight, reasonable for 5 reps
Then:
5x Back Squat (heavy-ish)
10x KB Swing
x 5 rounds, rest 30-60sec between rounds so no form loss
Then:
8x Body Row
10x Split Jump (total; can be weighted)
60sec FLR (or Plank on floor)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym September 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat – light-medium weight, see below
Then:
6x goblet squat
10 split jump
60 sec rest
x 5
Then:
8x pull up
8x push up
30x Mountain Climbers
rest as necessary
4 rounds
If time:
4x 60-90sec static hold of choice
1:1 work:rest
Cool Down


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym June 28th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 Push Ups
Then:
Find weight for Back Squat, not too heavy
Then:
10x Back Squat
30m Flying Burpees
x 4 rounds, rest 60-90sec between rounds
Then:
10x KTE (or feet to hands on floor)
10x Box Jumps
x 4 Rounds, rest 60-90sec between rounds
Then, if time:
4 x 200m ski/row – go hard! (Or 20 cal air dyne)
Rest 60sec between each
Cool Down


In the Gym April 23rd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 goblet squats
Then:
8x Back Squat keep this on the light side, focus on quality form and ROM.
8x Burpee
x 5 rounds, rest 30-60sec between each round
Then:
10x Single Arm Weighted Sit Up (switch arms at 5)
50x Mtn climbers (total movements)
10x Body Row
5x KTE (or Feet to Hands on Floor with or without exercise ball)
x 4 rounds, rest as needed to maintain form.
Then:
Cool down with 5 minutes easy @ ski/row/bike and mobility work