Workouts

 
July 2021
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In the Gym July 26th

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 – forward/backward each arm
Then:
10x KB Swings
30m Weighted Walking Lunge – hold weight at sides
10x Push Press (same weight as walking lunges?)
5 Rounds, rest as needed to maintain form
Then:
10-1 / 1-10 Ladder
Pull Overs / Dips (on bars or rings)
(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
Then, if time
Hateful Eight 8×30/30sec hard/easy @ machine of choice
Cool Down


In the Gym July 19th

PE/SE
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:
60m Farmers carry
60sec sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂
60sec rest
6 rounds (reduce to 5 rounds depending on group)
Then:
10x Chest press
15x Anchored Leg Lowers
60sec Mountain climbers
60sec rest
4 rounds
Then, if time:
6 to 1 Pull Up Ladder, rest some between sets
Then:
Cool down with mobility


In the Gym July 9th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings
2 x (30sec air squat + 30sec squat hold)
Then:
10x KB Swing
2min Weighted Step Ups (hold weight at sides or front rack)
60sec OH Plate Hold
6 rounds, rest as needed (*reduce to 5 depending on the group)
Then:
15x Atomic Sit Ups (or normal sit ups)
60sec FLR or Plank Hold
60 sec rest
x 4
If time:
Finish with 8×30/30sec hard/easy at machine of choice
Cool Down


In the Gym June 23rd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Cossack Squat Stretch
2 x 8 Frog Hops
Then:
5x Side Lunge Each Side (alternate) – with or without weight at chest
10x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest 60sec between each
Then:
15x Whip Smash
10x Split Jumps (total so 5 each side)
30sec Kayakers
x 5 rounds, rest 60sec between each
Then, if time:
1000m ski/row for time
Cool Down


In the Gym June 18th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Warm up to split squat (heavy-ish) and box jump height
Then:
3x Split Squat per side
8x Box Jumps
60sec Rest
x 6 rounds
Then:
20sec all out sprint (outside, jump roping, hula hooping :), or at machine of choice)
60sec rest
x 8
Then:
5x Pull Ups
10x Anchored Leg Lowers/Lifts
60sec Mountain Climbers
x 4 rounds, rest as needed
Then:
Cool Down, mobility


In the Gym June 16th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 each side SLSLDL
(Break up into teams if drop is larger than 3)
Then: (Team 1)
Find 3 rep weight for BSSU (fairly heavy)
Then:
3x each side BSSU
4x each side Single Arm/Single Leg Strict OH Press
Rest 60-90sec between rounds
x 6 rounds
Then: (Team 2)
5x Dips (on rings or bar; Push ups if dips aren’t appropriate for athlete)
5x Body Row
60m Farmer’s Carry
x 5 rounds, rest as needed
If time:
The “Hateful Eight” 8x 30sec hard/30sec less hard @ machine of choice
Then:
Cool Down, mobility


In the Gym June 14th

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 10 good mornings
(Break up into teams if group is larger than 3 people)
Then: (Team 1)
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
During rest: 5x Reverse Fly + 8x Frog Hops
Then: (Team 2)
5x Chest Press – DB or KBs, (floor or bench)
10x Deck Squats
60sec Ring Support Hold
4 rounds
If time:
6x 20sec sprint (all out) / 60sec rest @ machine of choice
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 April 16th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Good Mornings with PVC or strap across shoulders
2 x 10 DB Push Press (light, warm up weight)
Then:
5x RDL (medium heavy weight)
15m Weighted walking lunge (hold in Farmers Carry)
8x push press (can be same as lunge or lighter, depending on athlete)
x 5 rounds, rest as necessary during/between rounds
Then:
10 – 1 Body Row Ladder, 10 reps core work of choice between each rung of ladder; can rotate through different movements.
e.g. 10 reps of – Sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, KTE, Toes to Bar, Mtn climbers, Kayakers, Flutter Kicks, etc…
If time:
Hateful 8, 8x 30sec/30sec work hard, work slightly less hard, machine of choice
Cool Down with mobility work


In the Gym March 24th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down