Workouts

 
May 2021
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In the Gym May 7th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Between each set, do 15m Bear Crawl
** or: Split Squats instead of TGU; Mountain Climbers instead of Bear Crawl
5x Split Squats each side, with or without weight, focus on alignment
30sec Mountain Climbers – slow leg movement at first to work on stabilizing movement
3-5 rounds
Then:
5x Pull Up
10x KB Swing
60sec Wall Sit Hold (med ball on lap keep quads parallel to floor)
x 5 rounds, rest as needed to maintain form
Then:
Cool Down


In the Gym April 30th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 5 Reverse Flies with lightweight DBs
Then:
8x Push Up +
5x Pull-up
60sec hard at machine of choice (or 60sec jump rope)
Rest 30-60sec between rounds
5 rounds
Then:
15 minutes of:
10x Ball Slam
10x Dip (Bench, Bars, or Rings) +
10x Anchored Leg Lowers
Max Rounds in Fifteen minutes, rest as necessary to maintain form in all movements.
Then:
Cool Down with mobility work


In the Gym April 21st

Work on mobility/stability
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then:
Pull Up +
Push Up +
Box Jump
10-9-8-7-6-5-4-3-2-1 reps of each movement, move through at a steady pace rest as necessary.
Then: Rest 3-5min after ladder is completed (work on mobility, easy row/ski, etc)
Then:
40+30+20 cal or reps of each:
Calories on Airdyne (hard efforts) + Split Jumps (total reps for split jumps – so 40 total / 20 per side, etc)
Then:
Cool down with mobility work


In the Gym April 19th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m OH walking lunge (weight in one hand) – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Plate or KB Halo – both directions
10x Ball Slam
10x Burpee
x 5 rounds (depending on group can also just have people go through this at their own pace)
Then:
3 x 60sec FLR on rings or Plank hold (floor or bosu)
Then:
Cool Down with mobility work


In the Gym March 24th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down


In the Gym March 19th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to Squat Clean (can use BB or KB)
Then:
5 x 5 Cleans, rest 60-90sec between sets
Then:
5x KB Bosu Press (or chest press on the bench)
10x Kayakers each side (or Standing Russian Twist, or Windshield wipers if more appropriate)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
3x 500m ski/row for time; rest 2min between each
Cool Down


In the Gym March 17th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down


In the Gym March 15th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
6 – 1 Split Squat Ladder (per leg; increase weight each round)
After each rung: 15m Flying Burpees
Then:
5x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
5x Body Rows (can do with feet elevated or single arm if appropriate) + 5x Windshield Wipers (each side) + 30sec Ring Support
4 Rounds
Cool Down


In the Gym March 5th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch
then
5x 5 Front Squat rest 1 – 2 minutes between sets
then
5 x 5 Split Squat, KB in Front Rack or single DB at chest
rest 1 – 2 minutes between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time +
6x Pull Over +
10x each direction Bulgarian Bag Swing (or Halo)
x 5
Cool Down


In the Gym February 24th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
Cool Down