Workouts

In the Gym March 15th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 30m Tactical Lunge
2×5 Single leg ass to bench
Then:
10x Step up with High knee drive
5x RMM
250m Sprint on machine of choice
60m Farmers Carry
X5 – minimal rest
Then:
10x Deck Squats
60 sec plank/FLR
8x Burpee
X4
Then:
2000m Ski/Row for time on Machine of Choice


In the Gym March 13th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet squat (Deep hip opening)
2×30/30 Hard/Easy Machine of choice
Then:
10x Goblet Squat
60 sec sprint on machine of choice
60 sec weighted wall sit
4 rounds – minimal rest
Then:
10x Walking Lunge, weighted
15m Sled Push
15m Sled pull
X4
Then:
4x250m Sprint machine of choice. 1:1 work/rest


In the Gym March 11th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Strict OH Press KB up half kneeling
Then:
On the minute of:
10x Deadlift
10x Pushpress
10x Ball Slams
10x GHD Situp/Weighted Setup
X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest time)
Then:
10—1 Burpee/Dip Ladder
(10/1, 9/2, 8/3, Etc)
Then:
8×20 sec Sprint all out machine/10 sec rest.


In the Gym March 8th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×10 Air squats
2×5 Pushups
Then:
10—1 Clean or Headcutter/Body row Ladder
(10/1, 9/2, 8/3, ect)
Then:
10x Split Jumps
10x Landmine Russian twist (5x per side)
30-60 sec Ring support
X4-5 (Rest as needed to maintain form)
Then:
8×30/30 Hard/Easy Machine of Choice


In the Gym March 1st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Side Lying Leg lifts
2x 30sec work/30sec hold Push Press
Then:
5x Per side skaters lunge with landmine or sliders
6x Ball Slams
x5 rounds (Rest as needed)
Then:
6x Goblet Squats
15m Bear Crawl
5x Pushups
x 4 rounds minimal rest
Then:
8x 20 sec Sprint/10 rest machine of Choice.
Cool Down with mobility work


In the Gym February 28th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
2×10 Windshield Wipers
Then:
5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up)
10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge)
x 5 rounds (Rest 60 sec or so between)
Then:
10x KTE or Feet to Hands
10x Landmine Russian Twist – per side
10x Clanks (per side)
x 4 rounds (Rest as needed)
Then:
2000m Ski/Row for time
Cool Down with mobility work


In the Gym February 26th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 Pushups
2x30m Tactical Lunge
Then:
10x Split Jumps (5x Per side) can be 10x per side athletes choice.
5x RMM
x 4 rounds (Rest 60 sec or so between)
Then:
10—-1 Pullover Ladder.
(20 sec ring support between each rung )
Then:
30 sec Side Plank + Hip Lift each side
30 sec Plank – can be FLR
30 sec Kayaker
30 sec rest
x3-4 rounds minimal rest
Cool Down with mobility work


In the Gym February 23rd

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 OH KB press and Stretch
Then:
BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squats
6x Pushpress
6x Pushup
500m Ski/Row
x 3 rounds (Rest 2 min at end of total sets)
Then:
Increase weight each round if possible, if using barbell try to not put barbell down for the entire Complex (per round)
8x30sec/30sec Hard/Easy on Machine of Choice
Cool Down with mobility work


In the Gym February 14th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×6 Goblet Squats
Then:
6x Deadlifts (Medium Weight)
6x Box Jump – watch form due to leg fatigue
6x Pushups – toes or knees, rings, bosu…
x 4 rounds (Rest as needed for form)
Then:
10-1 Floor Press/Leg Lower ladder – can hold floor press weight locked out over chest to make more challenging.
(10/1, 9/2, 8/3, etc)
Then:
1000m Ski/Row for time.
Cool Down with mobility work


In the Gym February 5th

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 heavy Split Squat
Then –
5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB on shoulders in Back Squat position
5x Body Rows
X 5 rounds, rest 1-2 minutes between rounds
Then –
5x Push Press (fairly heavy)
30sec Side Plank (each side)
30sec Swimmers
X 5 rounds, rest as needed
If time –
4 x 200m Ski/Row for time
Rest ~1 minutes between each
Then –
Cool down + stretch