Workouts

 
November 2022
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In the Gym August 17

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
30m Single Arm OH Walking Lunge (forward/backward then switch)
Then –
10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint
10x Split Jumps (each side) + 30sec OH Plate Hold + 200m ski/row sprint
10x KB Swings + 60sec Plank with one push up every 10 seconds + 200m ski/row sprint
Rest 2 minutes
X 2-3 rounds depending on group
Then –
30sec Bicycles
30sec Side Plank
30sec Crunches
30sec Other Side Plank
30sec Swimmers
30sec rest
X 4
Cool down, stretch


In the Gym August 8th

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 8 Goblet Squat – deep, work on hip opening and posture
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
10x Front Squats (can use BB Or KBs in Front Rack, fairly heavy)
500m ski/row for time
Rest 2 minutes
X 3
Then –
10x KB Swings (also fairly heavy)
60sec sprint at machine of choice (use a different one from the first block)
60sec rest
X 3
Then, if time:
6 to 1 Pull Up Ladder
After each “rung”, complete an OH Plate Hold (60sec – 50sec – 40sec…corresponding with the ladder rung)
Coo down, stretch


In the Gym July 22nd

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 10 Frog Hops
2 x 5 Single Leg “OTB” Squat (off the box)
Then –
10x Weighted Walking Lunge – hold KB at chest
10x KB Swing (same weight as lunges?)
X 5 rounds, rest 30-60sec between rounds. Should feel fairly heavy.
Then –
5x Chest Press at bench of BOSU
10x Achored Leg Lowers/Lift – can be weighted holding med ball between feet
5x Pull Ups (can be weighted)
X 5, rest as needed to maintain form
Then –
6x 20sec hard / 10sec easy past @ machine of choice
Cool down, mobility


In the Gym July 11th

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 8 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
Cool down with mobility


In the Gym May 6th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
IWT
6x Front Squat + 250m Row/ski + 2min rest
x 3
Rest 2:00min
Then:
8x KB Swing + 250m Row/ski + 2min rest
x 3
Then:
30sec sit ups + 30sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym February 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Good Mornings
2 x 5 each side, Single leg ass to bench squats
Then:
Work up to heavy SLSLDL – with BB or KB
Then:
3x per side heavy SLSLDL
5x Pull Ups
~60sec rest
X 6
Then:
5x Push Press (heavy)
10x KB Swings (medium weight)
60m Farmer’s Carry (heavy)
X 4 rounds, rest 30-60sec between rounds
If time:
Hateful 8 – 8×30/30 hard/less hard @ machine of choice
Cool Down


In the Gym February 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
3x Dead Lift Heavy
5x Push Ups (on rings or DBs for added challenge)
6 rounds, rest 60-90sec between rounds
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Anchored Leg Lowers/Lifts
60sec OH Hold (plate or BB)
x 5, rest as needed to maintain form
Then:
Cool Down w/mobility


In the Gym January 26th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
30m Single arm OH walking lunge (forward/backward each side)
Then:
Find weight / warm up to TGU heavy
Then:
2x TGU per side
5x heavy Pull Overs
X 5 rounds, rest 60-90sec between rounds
Then:
10x KB Swings
10x Split Jumps (total)
X 5, minimal rest
If time:
3x 60-90sec FLR or Plank on floor
1:1 work:rest
Cool Down with mobility


In the Gym December 10th

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 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work


In the Gym August 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
2 x 5 SOTS press with PVC at wall
2 x 5 squat jumps
Then: (Team 1)
Work up to a heavy-ish Back Squat
Then:
5 x 5 Back Squat, pause at bottom of squat to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down