Workouts

In the Gym January 29th

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 5 per side Maxercist Row
Then –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats – can add chains for extra challenge
5x Dips (rings/bars/bench)
5x Reverse Flies (DBs or cross-over symmetry bands)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Knee Tucks with Feet in FST (can add rotation for extra challenge – knee to opposite elbow)
8x Pull Overs (heavy-ish KB)
5x Deck Squats
X 5 rounds, rest as needed
If time –
8x 30/30sec hard/less hard @ machine of choice
Then –
Cool down + stretch


In the Gym January 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed