Workouts

 
March 2023
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In the Gym February 27th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch

In the Gym February 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch

In the Gym January 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch

In the Gym January 2nd

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
2 x 5 Reverse Flies (light DBs or bands)
Then –
Warm up to ~ heavy Front Squat
Then –
5x Front Squats – can do with chains on BB for added stability challenge
30sec Kayakers
30-60sec rest
X 5
Then –
8x Pull Ups
8x Dips (rings/bars/bench)
60sec Front Plank – can add alternating leg lifts or knee drops for added challenge
X 4, rest as needed
Then –
1000m ski/row for time
Cool down, stretch

In the Gym November 14th

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 30m Tactical Lunge
2 x 5 Push Ups
(**If big class, break up into two groups team 1 / team 2, then switch)
Then – (team 1)
30x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
20x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
10x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
2 minute rest
X 2-3 rounds depending on group
Then – (team 2)
8x Body Row at rings or BB
8x Dips (@bench/bars/rings)
30sec Ring Support
X 4 rounds, rest 30-60sec between rounds
Then –
Cool down with mobility

In the Gym October 28th

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
2 x 10 Frog Hops
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5 rounds
Then –
10x KTE (or feet to hands on floor)
8x Dips (rings/bars/bench)
60sec Mountain Climbers
x 4, rest 30-60sec between rounds
Then –
Cool down with mobility

In the Gym January 24th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
OH Mobility work on Floor or Foam roller
3 x 5 SOTS press
Then:
Warm up to RDL 5 rep weight
Then:
5 x 5 RDL
Rest 1-2 minutes between sets; during rest, do 10x Push Press (medium weight)
Then:
5x Dips (at rings or bar)
10x Body Rows (at rings)
30sec Ring Support
X 5 rounds, rest as needed
If time:
30sec flutter kicks + 60sec sit ups + 30sec swimmers + 60sec side plank hold (switch sides @30sec) + 30sec rest
X 2-4 rounds
Cool Down – Mobility

In the Gym November 15th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift, can use BB, KB, or Hex Bar
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip; can be on rings or dip bar and with assistance if needed
8x KB Swing
10x Windshield Wiper (total) or Kayaker (each side)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
5 rounds
Cool Down

In the Gym September 24th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Goblet Squat
30x Dips (Rings or Bar)
30x Anchored Leg Lowers
30x Box Jumps
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec Plank Hold or FLR / 60sec Rest
Then:
Cool Down

In the Gym September 8th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down