Workouts

In the Gym December 22nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
Then –
Warm up to weight for step ups, bent over rows and reverse flies
Then –
5x per side weighted Step Ups – hold weight at chest or at sides
5x Bent Over Rows (fairly heavy)
5x Reverse Flies (lighter than the row)
X 5 rounds, rest 60-90sec between rounds
Then –
5x Per side Half Kneeling KB Up Press
10x per side Plate Halos
60sec Wall Sit Hold – med ball on lap for extra challenge (no hands!)
X 4 rounds, rest as needed
If time –
8x 20sec on / 10sec off @ machine of choice
Then –
Cool down + stretch


In The Gym October 11th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
8x Front Raise, Lateral Raise, Reverse Fly
Then:
10x Squat to OH press with Landmine (5x Per arm, can switch at the top)
5x Bent Over Row
5x Reverse Fly
X5
Then:
10—1 Ball slam/Pushup Ladder
10/1, 9/2, 8/3…..
Then:
8x 20 sec sprint all out/10 sec rest, machine of choice


In The Gym August 9th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 goblet squats
Then:
Work up to a heavyish back squat
5x Back Squat +
6x Ring or regular Dip
x 5 rounds rest as needed
Then:
5x Bent Over Row
10x Spilt Jump
10x Leg Lower
x 5 minimal rest
Cool Down


In the Gym May 26th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
3×5 Pushups
Then:
5x Front Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
8x Bent Over Row
8x Reverse Fly
30-60 sec mountain climber
X5 rounds
Then: 8x 30/30 Hard/Easy on machine of choice


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 January 23rd

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/backward with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
Cool down, stretch


In the Gym January 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 4th

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
3 x 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller


In the Gym May 23rd

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
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg – weight can be in KB Front Rack, Barbell on back or DB’s in hands at sides make sure to not swing the DBs to create momentum.
6x Bent over row – difficulty level athletes choice, can be BB, DB/KB and single arm with lock off.
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total) – if appropriate have athlete hold weight from press locked out over chest.
5 rounds, rest as needed
Then, if time:
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 March 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility