Workouts

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


In the Gym February 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
Then –
Warm up to heavy-ish Back Squat
Then –
5x Back Squat
5x Push – Plank – Row (basically the first half of a RMM)
X 5 rounds, rest 1-2min between rounds
Then –
30-20-10 reps of each
Frog Hops
Kayakers
Calories @ machine of choice
Then –
Cool down + stretch


In the Gym January 26th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side KB press and stretch
2 x 30m Tactical Lunge
Then –
Warm up to medium heavy TGU
Then –
3x per side TGU
3x Pull Ups (strict/dead hang. Can be weighted)
X 5 rounds, rest 1-2min between rounds
Then –
10x KB Swing
10x Split Jumps
X 5, rest as needed
If time –
1000m ski/row (go hard!)
Cool down + stretch


In the Gym January 22nd

Strength #18 – Monday
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 Reverse Flies (DBs or cross-over symmetry bands)
2 x 5 per side Single leg ass to bench squat
Then –
30m Weighted Walking lunge – hold weight @ chest or @ sides
5x Body Rows
30sec OH Plate Hold
X 5 rounds, rest ~1 minute between rounds
Then –
10 to 1 ladder Head cutters
Partner up (or use a stopwatch) – one person holds KB at chest while the other person completes a set, alternate down the ladder
If time –
60sec sprint + 60sec Rest @ machine of choice
X 3
Then –
Cool down + stretch


In the Gym January 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward/backward, then switch arms)
2 x 8 Frog Hops
Then –
5x Front Squats with Landmine – fairly heavy
8x Burpees
X 5 rounds, rest 1-2 minutes between rounds
Then –
15m Sled Push (heavy)
10x Whip Smash
X 4 rounds, rest as needed
Then –
30sec Kayakers
30sec Side Plank (each side)
60sec rest
X 3
Then –
Cool down + stretch


In the Gym January 31st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Push Ups (inclined / knees / toes)
Then –
Warm up to heavy-ish SLSLDL and OH Press
Then –
3x per side SLSLDL
5x Strict OH Press (can do single arm and/or with Landmine if OH mobility is limited)
X 6 rounds, rest 60-90sec between rounds
Then –
15m Sled Plank Pull (use KB if sled is too heavy)
10x Ball Slams
30sec @ machine of choice (go hard!)
X 4 rounds, rest 60sec between rounds
Then –
Cool down + stretch


In the Gym January 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings (with PVC across shoulders)
3 x 5 Push Ups (inclined / knees / toes)
Then –
Warm up to heavy RDL (BB or KB) and Strict OH Press
Then –
3x RDL (heavy)
5x Strict OH Press (can be single arm and/or with landmine if athlete has limited OH mobility)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x KTE
8x Ball Slams
60sec Mountain Climbers
X 4 rounds, rest as needed
Then –
Cool down + stretch


In the Gym January 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side Single leg squat to bench
2 x 5 per side half-kneeling KB up press
Then –
Warm up to heavy Front Squat
Then –
3x Front squats (heavy)
60sec static hold (Ring Support for first 3 rounds, OH Plate hold for last 3 rounds)
X 6 rounds, rest 60-90sec between rounds
Then –
10x GHD Sit Ups (or weighted sit up on floor)
5x Body Row
5x per side Windshield Wipers (or floor wipers for extra challenge)
X 4-5 rounds, rest as needed
Then –
Cool down + stretch


In the Gym January 8th

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
2 x 5 per side Maxercist Row
Then –
5x per side Skater’s Lunge w/Landmine
5x RMM
X 5 rounds, rest 1-2min between rounds
Then –
5x Pull Ups
10x Anchored Leg Lowers
60sec Front Plank (at rings for extra challenge)
X 4 rounds, rest as needed to maintain form
If time –
20sec sprint (all out) + 60sec rest
X 4 (at machine of choice)
Then –
Cool down + stretch