Workouts

 
November 2022
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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 September 30th

STRENGTH #13

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

3 x 5 Wall squat

2 x 8 Push ups

Then:

6x Chest Press, can be Bench press or Bosu Chest press 

30 sec Ring support

x 4 rounds, rest as needed

Then:

10x Split Jump (total)

10x GHD Sit Up or Atomic Sit up

10x Plate Halos each direction (or Bulgarian Bag Swings) 

x 4 Rounds, minimal rest with no form loss

Then:

Finish with power based interval

4x 60sec Sprint/30sec Rest @machine of choice

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym February 23rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x heavy OH Press (strict)
x 5 rounds, rest 60sec between rounds
Then:
10 to 1 ladder,
Burpees
Anchored Leg Lowers/Lifts
(10/1, 9/2, 8/3…)
If time:
8x 30/30 hateful eight
Then:
Cool down


In the Gym November 8th

10:00 warm up
work on mobility/stability
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!
Then:
Work up to heavy Front Squat – reasonable weight for 3 reps; use chains if appropriate
Then:
6 x 3 Front Squat (bar plus chains if appropriate)
Rest 1 – 2 min between sets
During rest, complete: 5x front raise + 5x lateral raise + 5x reverse fly (light DBs)
Then:
8x Pull over
5x KTE
x 5 Rounds
Rest as needed
Then:
8×30/30sec hard/easy “hateful eight” 🙂
Then,
Cool Down


In the Gym November 5th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go (don’t drop)
8x Push up
6x Dip (can be rings or bar and assisted as needed)
x 5 Rounds
Then:
20x Frog Hop
30 sec light push press
30 sec rest
4 Rounds
Then:
Cool Down, stretch, mobility


In the Gym October 29th

10:00 warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
15 – 10 – 5 reps of each:
RMM + Pull Over + Leg Lowers
Cool Down


In the Gym October 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
3x TGU per side
6x Pull up
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
12x Frog Hops
5 Rounds, minimal rest
If time at end:
10x Side plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE
x 3-5 rounds, rest to maintain form
Cool Down


In the Gym September 29th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 8x Body Row
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down


In the Gym September 27th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
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 – or standard sit up 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, if time:
1000m ski/row for time
Cool Down


In the Gym Sept. 3rd

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
3 x 3 each side, Single Leg Bench Squat
Then
Warm up to heavy SLSLDL, with KB or BB
Then:
5x SLSLDL each side
3x Pull Ups (strict, dead hang; can be weighted if appropriate)
60-90sec Rest
x 5 rounds
Then:
8x Head Cutters
5x Split Jumps each side
x 5 rounds, rest as necessary to maintain form
Then, if time:
8 to 1 ladder Push Ups, rest some between sets
Then:
Cool Down