Workouts

In The Gym September 25th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down


In the Gym August 30th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 6 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down


In the Gym August 4th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 3 slsldl
Then:
Work up to a heavy DL – heavy relative to athletes experience with DL
Then:
5x deadlift
5x strict press
x 5 rest as needed
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
x 4
Cool Down


In the Gym July 17th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 10 Push Press
Any additional mobility/stability work on own
Then –
10x Clean and Press (medium weight, BB or KB)
*Can try a Clean and Split Jerk for additional challenge/technical skill practice
500m Ski/Row for time (or 50cal airdyne)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Front Squats (or goblet squats)
60sec all out sprint ski/row/bike
x 4 rounds, rest 60seconds between rounds
Then –
3x Pull Ups
5x Dips (rings/bar/bench)
8x KB Swing
10x Sit Ups
x 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym June 12th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Then:
Finish with:
5x Standing Russian Twist – Landmine
20 sec interval machine of choice.
x 5
Cool Down, Mobility


In the Gym May 29th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL (per side)
2×5 KB stretch and press (Per side)
Then:
5x Split Squats
3x RMM
X5 rounds (Rest 60-90 seconds in between)
Then:
30m Rock Carry
60m Farmers Carry
10x (Total) Landmine Russian Twist
X5 rounds
Then: 6×20 sec hard/10sec easy


In the Gym April 17th

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 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch


In the Gym April 7th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 30m Tactical Lunge
Then –
10x Body Rows
20x Head Cutters
30x Push Ups
40x Anchored Leg Lowers
50x Ball Slams
40x Sit Ups
30x Push Press
20x Goblet Squats
10x KTE
Then –
60sec Front Plank
30sec Side Plank (each side)
60sec rest
X 3
If time:
2000m for time ski or row
Cool down, stretch