Workouts

 
October 2021
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In the Gym June 25th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to KB or BB Clean
Then:
5x KB or BB Clean
150m ski/row (or 30sec airdyne) – go hard
60sec Rest
x 6
Then:
30 – 20 – 10 reps of each (adjust numbers as needed)
Body Row
Push Press
Sit Ups
Then:
Cool Down


In the Gym June 23rd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Cossack Squat Stretch
2 x 8 Frog Hops
Then:
5x Side Lunge Each Side (alternate) – with or without weight at chest
10x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest 60sec between each
Then:
15x Whip Smash
10x Split Jumps (total so 5 each side)
30sec Kayakers
x 5 rounds, rest 60sec between each
Then, if time:
1000m ski/row for time
Cool Down


In the Gym June 11th

10:00 Warm up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
Then:
5-1 Ladder TGU (each side).
Increase weight as you go and rest as necessary.
Between each “rung” complete 5x Burpees
Then:
8x Pull Overs
5x each side Windshield or Floor Wipers (Weights locked out over chest or arms on floor)
60sec Low Plank Hold (with alternating knee taps to floor for added challenge)
5 rounds, rest as needed
If time:
5x 200m ski or row (hard) / 60sec rest
(or 5 x 60sec airdyne sprints)
Then:
Cool Down, mobility…


In the Gym June 9th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
Then:
Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Back Squats – pause at both of each squat find stability and power from glutes
Then:
15m Sled Plank Pull (or KB)
10x Anchored Leg Lowers/Lifts
6x Reverse Fly (light DB)
5 rounds, rest as needed
If time:
1000m ski/row for time (or 5min Airdyne max calories)
Then:
Cool Down


In the Gym June 2nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Single Leg Squat to Bench
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
6x Goblet Squats heavy
8x Pull Ups
15m Bear Crawl
x 5 Rounds, rest some between rounds
Then, if time:
5x 20cal ski/row/airdyne
1:1 Work:Rest
Cool Down


In the Gym May 28th

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:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 3x each side Bent Over Row with 3-position lock off (hold at top, lower to 90deg, lower to 120deg) – can do with or without bench
Then:
10-1/1-10 Push Up / KTE Ladder (can do feet to hands on floor if KTE are not appropriate)
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym May 26th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m OH Walking Lunge (single arm forward and backward then switch arms.)
Then:
Split squats, warm up to 3 rep weight
Then:
6 x 3 Split Squats per leg – hold weight at chest or Farmers Carry, athletes choice
Rest some between each set; during rest, complete:
5x Single Arm / Single Leg OH Press
Then:
6x Body Rows (rings)
10x Anchored Leg Lowers/Lifts
30sec Ring Support Hold
5 rounds, rest as needed
If time:
“Hateful Eight” 8x30sec hard/30sec less hard @ machine of choice
Cool Down


In the Gym May 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS Press
3 x 6 Deep Goblet Squat – posture, hip opening
Then:
Work up to heavy-ish OHS (or stay light and work on mobility)
Then:
5 x 5 OHS rest 1 – 2 min between sets, can alternate with partner
(or Front squat / Back squat)
Then:
5x Push Press (DBs or KBs)
10x KB Swings
60m Heavy Farmer’s Carry
5 Rounds, rest as needed to maintain form
If time:
3 x 60sec Plank Hold / 60sec Rest
Cool Down


In the Gym May 12th

10:00 Warm Up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
2 x 10 Good Mornings
Then: **break up into teams if group is bigger than 3 or 4; that way we can spread out the whip smash and pull up stations better)
Work up to heavy SLSLDL with BB or KBs (both hands holding weight)
Then
3x per side SLSLDL (heavy-ish)
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
6 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
15x Whip Smash
60second rest
5 rounds
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