Workouts

 
January 2022
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In the Gym January 14th

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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Chest Press
60x Mountain Climbers (total)
5 rounds, minimal rest
Then:
10/1 Alternating Ladder
Body Rows / Ring Dips
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down Mobility


In the Gym July 26th

July 26th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between sets, complete
5x Windshield Wiper per side
Then:
Cool Down


In The Gym May 22nd

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 squat
Then:
Warm up to Heavy Back Squat (for 3 reps)
Then:
6 x 3 Back Squats
Rest 2 minutes between sets,
During rest, complete 5x Side Plank Hip lift/ Push Up Combo
Then:
10 to 1 Ladder Body Rows
Between rungs of ladder, complete
10 reps core of choice (can do different movements each set…choosing between: pull over, leg lowers, flutter kicks 30sec, floor wipers, sit ups, mountain climbers 30sec, plank hold 60sec, ghd sit ups, kte, etc etc…)
Then:
Cool Down