Workouts

 
November 2022
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In the Gym August 24th

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 10 Body Rows (inclined, fairly easy)
Then – “On the Minute”
150m Ski Erg
10x Goblet Squats
10x Pull Ups
10x Sit Ups
10x Push Ups
10x Ball Slams
X 5 rounds
(Start each movement “on the minute”, any remaining time in that minute is rest)
Then –
3 x 60-90sec Static Hold of Choice
(Front Plank, FLR, Ring Support, Wall Sit, OH Plate Hold..)
Then –
Cool down, mobility


In the Gym August 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 5 Squat Jumps
2 x 8 Push Press
Then:
10x Deck Squat
20x Pull Overs (medium heavy)
30x Air Squat (or goblet squat)
40x Mtn Climber (each side)
50x Sit Up (GHD, Weighted, or non-weighted)
40x Body Row
30x Leg Lower
20x Push Press
10x RPM 😉
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down, stretch


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 15th

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
2x 30m Tactical Lunge
2 x 5 SOTS Press
Then –
6 to 1 ladder Split Squats (hold weight at chest or at sides)
After each rung, complete 15m Flying Burpees
Minimal Rest
Then –
30sec Ring Support – assist with band if needed
5x each side Windshield Wipers
10x each side Flutter Kicks
X 4, rest as needed to maintain form
Then, if time –
3 x 500m ski/row for time
Rest 2 minutes between each
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 18th

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
10x each side High Knee March
2 x 5 each side Single leg squat to bench
2 x 5 OH Press and Stretch (KB or DB; light, warm up weight)
Then –
8x each side Step Ups with high knee drive (can be weighted if appropriate)
5x RMM (heavy-ish DBs)
Rest 60sec
X 5
Then –
15x Whip Smash
10x Bulgarian Bag Swings (or Plate Halos) – each direction
60sec Wall Sit Hold
Rest 60sec
X 5
Cool down with mobility


In the Gym July 15th

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, hip opening and focus on posture
2 x 5 SOTS with PVC
Then –
Isometric – Dynamic Back Squats
Warm up with 5-10x regular Back Squats, just the bar
Then find medium weight for the following –
5 x 5 Iso-Dyno Back Squat, on each rep, pause for 3 seconds at 3 positions on lower, 1/3 depth, 2/3 depth, full depth. Then accelerate fast on the up.
Can use just bar, or bar + chains for these.
Rest 1-2 minutes between sets (can alternate with partner)
Then –
12x Frog Hops (no weight)
10x Body Row at rings or set up BB
60sec OH Plate Hold
X 5, rest as needed to maintain form
Cool down with mobility


In the Gym June 17th

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
3 x 3 Maxercist row
Then:
3x SLSLDL per leg
6x Ring Dip or regular dip
5 rounds rest as needed
Then:
10x Pull Over
10x Anchored Leg lower
30m Bear Crawl
4 Rounds minimal rest
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 May 16th

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 May 4th

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 push press
2 x 10 good mornings
Then:
10x Deadlift
30m Farmers Carry
10x Pull Up
10x Push Up
x 5 rounds (best if done one the minute every minute – 1st min 10x Deadlift, 2nd minute 30m Farmers Carry, 3rd min 10x Pull up, 4th minute Push Up…and so on)
Then:
2000m ski or row/200 cal airdyne
Cool Down Mobility work