Workouts

 
September 2022
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In the Gym September 23rd

STRENGTH  #10

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 3 SLSLDL – KB

Then:

Warm up to Heavy Split Squat –  hold weight at chest

Then:

5x Split squat per leg, weight held at chest or BB on back

8x Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

Finish with the Hateful 8

8x 30 sec work/30sec recovery machine of choice.

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


In the Gym September 21st

STRENGTH #9

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

2 x 30m Tactical Lunge

2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.

Then:

3x TGU per side, fairly heavy if form is good

6x  Body Row

5 rounds, rest as needed

Then:

5x Single arm single leg KB strict press, can be bell up.

30 sec FLR

30 sec Ring support

5 Rounds, minimal rest

Then, finish with Power based intervals

3x500m ski/row; rest 2minutes between each

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


In the Gym September 19th

STRENGTH #8

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

2 x 8 Push ups

Then:

Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice

Then:

8x Chest press

5x Weighted Walking Lunge KBs held at chest.

4 Rounds, rest 60-90 sec between rounds

Then:

20-15-10-5 reps of each –

Body Row

Sit Up

Burpee

Then:

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


In the Gym July 1st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 13th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 rounds rest as needed
Then:
10 – 1 Ladder of each…
Chest Press
KTE
Minimal rest no form loss
Then:
Finish with Tabata interval:
4x 20/10 Whip Smash or machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 9th

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:
Then:
IWT
6x Clean (KB or BB)+ 500m Row/ski + 2min rest
x 3
Rest 2:00min
Then:
8x Deadlift + 500m Row/ski + 2min rest
x 3
Then:
6 -1/1 – 6 Push up/Body row ladder x 3
Then:
Cool Down Mobility work


In the Gym April 1st

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 8 Goblet Squats
2 x 6 push ups
Then:
10x Head Cutter
6x Burpee
30sec Mountain Climbers
4 Rounds, rest 60sec between each round
Then:
8x Body Row
5x Floor Press withDBs/KBs/ Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work


In the Gym November 19th

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 (hold weight at chest)
10x Pull up
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between rungs of the ladder complete
8x Anchored leg lower/lift
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 October 29th

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
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
15 – 10 – 5 reps of each:
RMM + Pull Over + Leg Lowers
Cool Down