In the Gym March 8th

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 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
Then –
Cool down, stretch

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In the Gym January 23rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
Cool down, stretch

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In the Gym January 4th

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 squats – deep, work on hip opening and posture
3 x 5 each side single leg squat to bench
Then –
30m Weighted Walking Lunge – hold weight at chest or at sides, athlete’s choice
3x RMM (go heavy if possible)
X 5 rounds, rest as needed to maintain form
Then –
10x Pull Overs
10x Landmine Russian Twist – each side
30sec Superhero hold
X 4 rounds, rest as needed
Then –
Cool down, stretch

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In the Gym December 21st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good morning with KB
Then:
15m Sled Push (heavy)
10x Goblet Squats
10x KB Swing
5 Rounds, rest as needed
Then:
10x Skaters Lunge with Landmine or Unweighted Skater’s Lunge (or Regular lunge)
8x Pull Ups
30sec Flutter Kicks
5 Rounds, rest as needed
Then:
Cool Down

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In the Gym August 17

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
30m Single Arm OH Walking Lunge (forward/backward then switch)
Then –
10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint
10x Split Jumps (each side) + 30sec OH Plate Hold + 200m ski/row sprint
10x KB Swings + 60sec Plank with one push up every 10 seconds + 200m ski/row sprint
Rest 2 minutes
X 2-3 rounds depending on group
Then –
30sec Bicycles
30sec Side Plank
30sec Crunches
30sec Other Side Plank
30sec Swimmers
30sec rest
X 4
Cool down, stretch

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In the Gym July 25th

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, hip opening
2 x 5 Push Press, light
Then –
Find weight / warm up to Clean and Press, can use BB or KBs
Then –
5 x 5 Clean and Press; fairly heavy, with BB or KBs
Rest ~60-90sec between sets
Then –
10x Goblet Squats
10x Body Rows
30sec Ring Support
X 5 rounds, rest as needed
Cool down with mobility

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In the Gym May 13th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Then:
20 + 15 + 10 + 5 reps of each –
Goblet Squat + Push Ups + KTE
Then:
30 sec push press
30 sec ball slam
30 sec ski or row
60 sec rest
x 4
Then:
Cool Down mobility work.

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In the Gym May 2nd

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 5 Push Ups
2 x 5 Squat Jumps
Then:
20, 15, 10, 5 of each
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
Goblet Squat
Chest Press
Box Jump
Push Press
Change loads as needed, rest as necessary so no form loss but not too much rest ( :
Then:
6 x 100m ski/row (go hard!!) with a 90sec rest between each
Then:
Cool Down

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In the Gym April 15th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 6 Goblet Squats
Then:
8x Goblet Squats
6x Burpees
8x Pull Over
Rest ~60-90 seconds
4 Rounds
Then:
6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers +
4 Rounds, rest as needed
Then, if time:
“Hateful Eight”  8x 30/30sec hard/easy @ machine of choice
Cool Down

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In the Gym December 31st

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
Then:
10x Goblet Squats
10x Ball Slam
10x Box Jump
10 Calories Airdyne
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work

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