Workouts

 
September 2021
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In the Gym Sept. 1st

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 each side, Single Arm OH Press and Stretch
Then:
Warm up to heavy-ish RDL
Then:
5x RDL heavy KB or BB
12x Single arm weighted sit ups (switch sides at 6 reps)
Rest 60-90sec
x 5 rounds
Then:
5x Body Rows (set up FST Rings on Squat racks to spread people out ) + 10x Push Press
+ 10x KB Swings
x 4 rounds, rest as needed to maintain form
Then, if time:
4 x 250m ski/row for time
Rest 1minute between intervals
Cool Down



In the Gym December 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 8 Good Morning with PVC or 15# BB across back
Then:
Warm up to / review RDL (use BB or KB)
Then:
4x Heavy RDL (Can do Hex Bar DL instead if RDL is a no go for the athlete)
30sec Ring Support
5 Rounds, rest 60sec between rounds
Then:
10x Split Jumps (total; no weight)
60m Farmer’s Carry
5x Pull Ups
5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down