Workouts

 
July 2021
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In the Gym June 7th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate
Then:
4x per side OTB Squat
4x Strict Dead Hang Pull Ups (can be weighted)
Rest 60-90sec
5 rounds
Then:
5x Push Press
8x KB Swing
30sec each side: Side Plank Hip Lowers/Lifts
5 rounds, rest as needed
Cool Down


In the Gym June 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Good Mornings
3 x 3 per leg SLSLDL
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets; during rest, complete 6x pull overs
Then:
5x RMM (heavy-ish)
12x GHD Sit Up or Weighted Single Arm Sit Up (switch arms at 6)
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5 rounds
Then, If time:
30 seconds sprint, 60 seconds Rest
4-6 rounds
Cool Down


In the Gym June 2nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Single Leg Squat to Bench
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
6x Goblet Squats heavy
8x Pull Ups
15m Bear Crawl
x 5 Rounds, rest some between rounds
Then, if time:
5x 20cal ski/row/airdyne
1:1 Work:Rest
Cool Down


In the Gym May 28th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat, deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 3x each side Bent Over Row with 3-position lock off (hold at top, lower to 90deg, lower to 120deg) – can do with or without bench
Then:
10-1/1-10 Push Up / KTE Ladder (can do feet to hands on floor if KTE are not appropriate)
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym May 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat – posture, hip opening
Then:
Work up to heavy-ish OHS (or stay light and work on mobility)
Then:
5 x 5 OHS rest 1 – 2 min between sets, can alternate with partner
(or Front squat / Back squat)
Then:
5x Push Press (DBs or KBs)
10x KB Swings
60m Heavy Farmer’s Carry
5 Rounds, rest as needed to maintain form
If time:
3 x 60sec Plank Hold / 60sec Rest
Cool Down


In the Gym May 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
2 x 8 Good Morning with PVC or strap behind shoulders – engage shoulder blades
Then:
5x RDL (can use BB or KBs/DBs)
5x Pull Ups
5x Push Ups (rings or BOSU for added challenge)
x 5 rounds, rest some between/during rounds to recover; weight should be heavy
Then:
15m Standing Sled Pull (heavy with good form)
15x Frog Hops
~30sec Rest
x 5
If time:
3 x 300m ski/row (hard) with 60sec rest between each; try to maintain pace for all 3
Cool Down


In the Gym May 12th

10:00 Warm Up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
2 x 10 Good Mornings
Then: **break up into teams if group is bigger than 3 or 4; that way we can spread out the whip smash and pull up stations better)
Work up to heavy SLSLDL with BB or KBs (both hands holding weight)
Then
3x per side SLSLDL (heavy-ish)
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
6 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
15x Whip Smash
60second rest
5 rounds
Cool Down


In the Gym May 10th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down


In the Gym May 5th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
30m Tactical Lunge
Then:
Front Squat, Work up to weight
Then:
5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable core and back.
Rest 60-90sec between sets
During rest: 5x Front Raise, 5x Lateral Raise, 5x Reverse Fly
Then:
5x Heavy Chest Press, bench or Bosu
10x KTE (or feet to hands on floor with exercise ball)
60sec FLR or Plank Hold on Floor
x 5 rounds
Then
Cool Down


In the Gym April 28th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x 30sec/30sec DB PP / OH Hold
2x 30sec/30sec Squat / Squat Hold – no weight
then:
10x Pull Up +
20x Head Cutter +
30x Box jump (or squat jump/ frog hop whichever is most appropriate for athlete and ROM) +
40x Proper Push ups +
50x Air squat +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time, machine of choice
Then:
Cool Down 5 min more easy on machine plus mobility work