Workouts

 
August 2022
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In the Gym August 1st

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 (per side) Single Leg Squat to Bench
2 x 10 Frog Hops
Then –
15 – 10 – 5 reps of each:
Split Jumps (each side)
Push Press (with DBs or KBs)
Rest 2 minutes
X 2 rounds
Then:
30m Burpee Broad Jump
60sec Sprint at machine of choice
90sec rest
X 4 rounds
Then:
6 to 1 Pull Up Ladder, rest as needed between rungs
Cool down with mobility


In the Gym July 12th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge – forward backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m bear crawl
(so 6 TGU per side + 15m bear crawl, 5x TGU per side + 15m bear crawl, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Body Row
Burpee
Frog Hops
Then:
Cool Down


In The Gym August 21st

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra 😉
30sec sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Cool Down