In the Gym August 16th

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
2 x 5 SOTS press in a squat if possible
3 x 6 goblet squat with hip opening stretch
Then:
Find weight for Strict Press, Athlete can work on OHS with PVC if they like to work advanced ROM.
Then:
5x Strict Press, if athlete has limited OH mobility have them use the landmine of OH press
10x Sit Up
30 sec side plank – per side, can to hip lower/lift to make harder
x 5
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down

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In the Gym July 31st

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, stretch

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In the Gym July 28th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 30m Tactical Lunge
2 x 8 Reverse Flies (light DBs or bands)
Then –
20x Step Ups (yep each side, can be weighted)
20x GHD Sit Ups (or sit ups on floor, can be weighted)
30x Goblet Squats
30x Ball Slams
40x Split Jumps (yep each side; or split squats no weight if jumping is no go)
40x Anchored Leg Lowers
50x Burpees
50x Single Arm Weighted Sit Ups (switch arms at 25)
Then –
8x 30sec hard/30sec less hard at machine of choice
Then –
Cool down, stretch
yes I’m mean 😉

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In the Gym July 24th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
Then –
BB or KB Complex:
6x Dead Lifts
6x Bent Over Rows
6x Hang Cleans
6x Front Squats
6x Push Press
6x Push Ups
Plus a 500m Ski/Row (go hard!)
x 3 rounds, rest 2 minutes between rounds
** Try to use same weight for all movements in complex.
** Try to increase weight each round.
Then –
10 to 1 Ladder of Body Rows
*After each “rung”, complete 10x reps core movement of choice (can cycle through or just pick one…sit ups, leg lowers, windshield wipers, flutter kicks, etc…)
Then –
Cool down, stretch

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In the Gym July 19th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Any additional mobility/stability work on own
Then – 30/30s fun 😉
4 x 30sec work / 30sec rest: Burpees
1 min rest
4 x 30sec work / 30sec rest: Split Jumps (or step ups)
1 min rest
4 x 30sec work / 30sec rest: Goblet Squat
1 min rest
4 x 30sec work / 30sec rest: Sprints (at machine of choice)
1 min rest
**For extra challenge:
– take out the 1 minute rest
– and/or increase rounds of each movement from 4 to 5 or 6
Then –
60sec Front Plank Hold
30sec (each side) Side Plank Hold
30-60sec rest
x 3
Then –
Cool down, stretch

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In the Gym July 7th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5
Then:
5x Pull Over +
10x Anchored Leg Lower
30 sec plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work

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In the Gym July 5th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
3 x 3 Maxercist row
2 x 10 Good Morning
Then:
10x DL -reasonable weight
10x Split Jump – total
60m Farmers Carry – heavy
x 4
Then:
5x Floor Press
10x Floor Wiper 5 each direction.
x 4
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down plus mobility work

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In the Gym June 23rd

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Push Up
x 5
Cool Down plus mobility work

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In the Gym June 9th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
Then:
KB or BB Clean – Push Press Ladder 10 – 1
Same weight so Clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
30sec Plank with shoulder tap
Rest as necessary
x 5
Cool Down with mobility work

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In the Gym June 2nd

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Half kneeling OH press with KB up
Then:
5x Deadlift (heavy)
5x Ring Dip
X5 rounds (Rest 60-90 seconds between)
Then:
30 sec Clank Hold
30 sec mtn climber
30 sec sit up
60 sec plank with 1 pushup every 10 seconds
X3 rounds
Then: 4x 250m ski/row. 1:1 work/rest

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