Workouts

In the Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 10 Frog Hops
Then –
5x (per leg) Split Squats – weight at sides or at chest
8x Burpees
X 5, rest 1-2 minutes between rounds
Then –
5x Bent Over Rows (can do single arm at bench if more appropriate)
8x Goblet Squats
30sec (per side) Side Plank – add leg lifts or hip dips for added challenge
X 5, rest as needed to maintain form
If time –
8x 30/30sec hard/easy at machine of choice
Then –
Cool down + stretch


In the Gym September 13th

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 8 Goblet Squats
3x per side Swing Snatch + Reverse TGU + Windmill one full round of all three is one rep
Then:
10x Landmine Reverse Lunge – bar held at shoulder, 5 per side switch side bar is on after 5 reps
Then:
15m sled pull – standing, plank, or seated
60 sec FLR or Plank
30 sec side plank per side
5x push up
x 5
Cool Down


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


In the Gym April 14th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
KB Complex, 10 of each movement…
Around the World
Figure 8s (switch directions at 5)
KB Swings (single arm 5x each side for extra challenge)
Goblet Squat
Halos
Windmills (switch sides at 5)
TGU (switch sides at 5)
X 3 rounds, rest as needed to maintain form. Try to use same KB for all movements.
Then –
40 – 30 – 20 – 10 calories at machine of choice
1:1 work: rest (or 1-2 minute rest between each)
Then –
Cool Down


In the Gym April 5th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


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


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


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


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


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