April 2023
« Mar    

In the Gym March 17th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
Then –
2 x 10 of each (on each side) –
Side lying heel circles
Reverse clamshells
Side Lying Bicycles
Then –
10x Skater’s Lunge hops (each side)
10x Whip Smash
30sec OH Plate Hold
x 5 rounds, rest 60sec between rounds
Then –
8 to 1 ladder of each
Deck Squats
Bent Over Row
(rest as needed)
Then –
1000m ski or row for time
Cool down, stretch

In the Gym July 27th

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
Then –
2x 30sec Push Press / 30sec OH Hold (light!)
2x 30sec Air Squats / 30sec Squat Hold (unweighted)
Then –
Warm up to / find weight for Jerks (or can do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility

In the Gym June 29th

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 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Work up to weight for TGU
3x TGU per side
6x Ring Dip or regular dip
6 rounds rest as needed
8x Ball Slam
8x Deck Squat
30 sec side plank/each side
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.

In the Gym February 7th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 SOTS press w/PVC
2 x 8 goblet squats, deep with hip opening, focus on posture
Warm up to heavy Back Squat (for 5 reps)
5 x 5 Back Squats
Rest 90-120 sec between sets
During rest, complete 5x Box Jumps
5x Pull Over (heavy)
8x Floor Press (heavy)
10x Windshield Wipers (total so 5 each side)
x 5, rest as needed
1000m for time
Cool Down with mobility

In the Gym August 13th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings with PVC or 15#BB across back of shoulders
30m Tactical Lunge
Warm up to RDL 5 rep weight (heavy-ish)
5x RDL, heavy-ish
30sec each side – Side Plank Hold; can add hip lower and lift for added challenge
60sec Rest
x 5 rounds
6 to 1 Pull Up Ladder,
Minimal assistance, rest some between sets
Pair up (stay socially distanced of course)
P1: 10x Anchored Leg Lowers/Lifts
P2: Mountain Climbers until P1 is done
Switch players
x 4 rounds, rest as needed to maintain form 🙂
Cool Down with mobility and stretching