In the Gym September 6th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squat deep with hip opening and postural work!
Then:
6x heavy goblet squat
10x russian twist with landmine, can be 5 per side or ten athletes choice
x 4 rounds rest as needed
Then:
8x Pull Over
10x Deck Squat
20x Bulgarian Bag Swing (10x each direction) OR Halo
rest as necessary
x 5 rounds rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 3
Cool Down

---

In the Gym September 4th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focused on depth and glute activation
Then:
Work up to a heavy-ish BS
Then:
5x back squat
8x push press
x 5 rounds rest as needed
Then:
8x Chest Press
5x KTE or feet to hands on floor
30 sec ring support
x 5 minimal rest
Cool Down

---

In the Gym August 23rd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5x Weighted Split Squat per leg, KBs or DBs in Front Rack
8x KTE
x 5 rounds rest as needed
then
20x Med Ball Sit throw partners
10x KB Swing
x 5
Then:
3 x 500m interval on machine of choice 1:1 work rest
Cool Down

---

In the Gym August 18th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x (total steps) weighted walking lunge, weight in Farmers Carry
30 sec OH Plate Hold
x 5 rounds rest as needed
Then:
8x Push up – rings, regular, bosu
30x mtn climber – total leg movements
x 4 rounds rest as needed
Then: 250m row/ski + 60 sec rest x 4
Cool Down

---

In The Gym August 11th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down

---

In The Gym August 7th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focus on glute activation
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
10x Halo – each direction KB or Plate
x 5 rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
60 sec rest
x 4
Finish with
1000m row/ski for time or 50 cal Airdyne
Cool Down

---

In the Gym March 22nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 30m Tactical Lunge
Then –
5x Head Cutters (medium heavy weight)
10x Split Jumps
x 5 rounds, rest 30-60sec between rounds
Then –
12x Seated Med Ball Toss
5x Windshield Wipers each side
30sec Ring Support
x 4 rounds, rest as needed
If time:
Roll dice for extra credit 🙂 😉
Cool down , stretch

---

In the Gym March 1st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
Cool down, stretch

---

In the Gym November 23rd

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 8 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility

---

In the Gym November 7th

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 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility

---