Workouts

 
May 2022
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In the Gym May 20th

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 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym April 29th

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 each arm)
Then:
Find weight for KB Clean and Press
Then:
6x KB Clean + Press
10x Step Ups per leg same weight as Clean and Press hold KB at side
250m Row or Ski
x 4 rounds, minimal rest however no form loss.
Then:
10x Pull Over
60 sec plank, one push up every 10 secs during plank.
5 Rounds, rest as needed
If time:
30 sec ring support – 60 sec rest x 3
Then:
Cool Down Mobility work


In the Gym March 14th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 30m tactical lunge
Then:
Warm up to heavy DL (BB/Hex/KB)
Then:
3x Dead Lift (heavy)
6x Push Ups (on rings if appropriate)
X 6, rest ~60sec between rounds
Then:
10x Pull Overs
60sec Mountain Climbers
X 4, rest as needed
Then:
8×30/30sec hard/easy at machine of choice
Then:
Cool down, mobility


In the Gym February 18th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down


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 October 1st

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
3 x 6 goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5 x 5 Back Squats
Rest 60 sec between sets
Then:
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
Then:
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down


In the Gym September 15th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight for Dead Lift (medium heavy)
Then:
10x Dead Lift (can be with Hex, BB, or KB) – medium heavy
15m Broad Jumps
5 Rounds, rest as necessary
Then:
10x Pull Overs
5x Floor Press (heavy)
5x each side Floor Wipers
5 rounds, rest as necessary
If time:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym August 23rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings with KB
30m Tactical Lunge
Then:
Warm up to Dead Lift, heavy, with Hex, BB, or KB
Then:
6 x 3 Dead lift
Rest 90sec between sets,
During rest, do 5x reverse flies (light, focus on shoulder stabilization)
Then:
10x Pull Overs + 10x Burpees + 15sec flutter kicks
8x Pull Overs + 8x Burpees + 30sec flutter kicks
6x Pull Overs + 6x Burpees + 45sec flutter kicks
4x Pull Overs + 4x Burpees + 60sec flutter kicks
Rest as needed to maintain form
Can increase weight on Pull Overs as reps decrease
Then, if time:
5 x 200m ski/row for time
Rest 60sec between intervals
Cool Down


In the Gym July 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking lunge – forward/backward each arm
Then:
10x KB Swings
30m Weighted Walking Lunge – hold weight at sides
10x Push Press (same weight as walking lunges?)
5 Rounds, rest as needed to maintain form
Then:
10-1 / 1-10 Ladder
Pull Overs / Dips (on bars or rings)
(10 / 1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Then, if time
Hateful Eight 8×30/30sec hard/easy @ machine of choice
Cool Down


In the Gym July 21

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 5 Reverse Fly (light weight or at bands)
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put weight down until push ups
Increase weight each round (don’t start too heavy!)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
3 rounds, only rest is changing weights
Then:
10x Pull Overs
10x each side Side Plank Hip Lowers/Lifts
60sec Ring Support Hold
x 4, rest as needed
If time:
3 x 500m ski/row for time
Rest 2min between each
Cool Down