Workouts

 
May 2022
M T W T F S S
« Apr    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

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.


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


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


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


In the Gym December 22

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 30m Tactical Lunge
Then:
8x Goblet Squats
6x KB Swings
8x Plate Halos – each direction
Rest ~60-90 seconds
4 Rounds
Then:
8x Body Rows + 5x 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


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 22nd

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
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
8 to 1 Ladder Bent Over Rows
After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides
Rest as necessary to maintain form
Then:
30-20-10 cal/reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups + Calories on machine of choice
Then:
Cool Down


In the Gym September 20th

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
30m OH walking Lunge (forward/backward each side)
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
20x Frog Hops
10x Anchored Leg Lowers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym July 16th

10:00 warm up
work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
2 x 5 Squat Jumps
Then:
8x RMM @
+ 10x Goblet Squats
6x RMM @
+ 10x Goblet Squats
4x RMM @
10x Goblet Squats
2x RMM @
+ 10x Goblet Squats
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
1-10 / 10-1 Ladder
Split Jumps (each side. Or step ups or lunges) / Push Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
If time-
2000m ski or row for time
Cool Down


In the Gym July 8th

PE/SE
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
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
Then:
10x Goblet Squats
15x Whip Smash
10x each direction Plate Halos
x 5 rounds, rest as needed
Then:
30m Sled Push (moderately heavy)
8x Burpees
x 5 rounds, rest as needed
Then:
Cool Down