Workouts

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 29th

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 –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats – can add chains for extra challenge
5x Dips (rings/bars/bench)
5x Reverse Flies (DBs or cross-over symmetry bands)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Knee Tucks with Feet in FST (can add rotation for extra challenge – knee to opposite elbow)
8x Pull Overs (heavy-ish KB)
5x Deck Squats
X 5 rounds, rest as needed
If time –
8x 30/30sec hard/less hard @ machine of choice
Then –
Cool down + stretch


In the Gym January 24th

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 Reverse Flies
Then –
Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs)
Then –
3x Dead Lift (heavy)
5x Bench Press
X 6 rounds, rest 1-2minutes between rounds
Then –
8x KTE
30sec Ring Support
X 4 rounds, rest as needed
If time –
8x 20sec sprint / 10sec rest @ machine of choice
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 17th

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 Reverse Flies
Then –
Warm up to heavy BSSU and pull over
Then –
3x per side BSSU (heavy)
5x Pull Overs (heavy)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x Chest Press (heavy, can be on bench, BOSU or exercise ball)
10x (total) Standing Russian Twist w/Landmine
60sec Wall Sit Hold
X 4 rounds, rest as needed
If time –
1000m for time
Then –
Cool down and stretch


In the Gym January 3rd

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)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym December 13th

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 10 Frog Hops
Then –
5x (per leg) Split Squats – weight at sides or at chest
8x Burpees
X 5, rest 1-2 minutes between rounds
Then –
5x Bent Over Rows (can do single arm at bench if more appropriate)
8x Goblet Squats
30sec (per side) Side Plank – add leg lifts or hip dips for added challenge
X 5, rest as needed to maintain form
If time –
8x 30/30sec hard/easy at machine of choice
Then –
Cool down + stretch


In the Gym December 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 5 per side Single leg squat to bench
3 x 5 Push Ups (inclined / knees / toes)
Then –
10x (total steps) Weighted Walking Lunge (fairly heavy)
5x Push Press (also heavy)
60sec Front Plank – with knee taps or shoulder taps for extra challenge
X 5, rest 1-2minutes between rounds
Then –
5x Body Rows at rings
10x Anchored Leg Lowers
5x Windshield Wipers (each side)
X 5 rounds, rest as needed to maintain form
Then –
Cool down + stretch


In The Gym December 6th

10:00 warm up ski/row/airdyne
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats
3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands
Then –
Warm up to Heavy(ish) Back Squat
Then –
5x Back Squats (can add chains for more fun 😉 )
5x Chest Press (on floor / BOSU / or bench)
X 5 rounds, rest 1-2min between rounds
Then –
8x Pull Overs (fairly heavy)
30sec Ring Support
60sec Sit Ups
X 5 rounds, rest as needed to maintain form
If time –
1000m ski/row for time
Cool down + stretch