Workouts

 
January 2023
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In the Gym January 18th

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
5x each side side Lying Thoracic Twist
Then –
5x each side Weighted Step Up – hold KB at chest or can do BB on back
30sec Mountain Climbers
60sec Wall Sit Hold
X 5 rounds, rest 60sec between rounds
Then –
20-15-10 reps of each –
Body Rows
Push Press
Anchored Leg Lowers
Then –
Cool down, stretch


In the Gym November 21st

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 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility


In the Gym November 4th

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
3 x 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller


In the Gym October 31st

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 30m Tactical Lunge
2 x 5 Squat jumps
Then –
5x Split Jumps each side
10x Deck Squats
30sec OH Plate Hold
60sec rest
X 4
Then –
6x Pull Ups
12x Med Ball Sit Toss (or single arm weighted sit up switch at 6)
200m Sprint (or 20cal air dyne)
60sec rest
X 4
Then, if time:
6 to 1 ladder Push Ups (can be on low rings/FST for added challenge)
Then –
Cool down with mobility


In the Gym October 24th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups/GHD Sit Ups if appropriate for group – or standard sit up can be weighted weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 21st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet squat
2x 30/30 push press
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
30 sec side plank per side.
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
5x Pull Over KB
30 sec kayaker
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym October 19th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 3 SLSLDL with KB
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
8x Burpee
x 5 rounds, rest as needed
Then:
8x Body Row
60 sec weighted wall sit
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 3rd

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x 10 Good Mornings
Then:
3x SLSLDL per leg
6x Ring Push up
5 rounds rest as needed
Then:
6x Bent Over Row
10x Deck Squat
30m Bear Crawl
4 Rounds minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym August 19th

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 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
Cool down, stretch