Workouts

 
April 2023
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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 July 8th

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 5 Push Press
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 5-6 rounds depending on group
Then – (set up extra FSTs if class is big)
10x Body Rows (rings/bar)
8x Dips (rings/bars/bench)
60sec Front Plank
x 4, rest as needed to maintain form
Then –
Cool down with mobility