Workouts

 
April 2023
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In the Gym July 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats – deep, hip opening, focus on posture
2 x 30m tactical lunge
Then:
Work up to a heavy DL (find weight for 5 reps)
Use Hex, KB, or BB whichever is most appropriate for athlete
Then:
5 x 5 Deadlift
Rest 60-90sec between sets
During rest, complete:
5x Push Ups – can place hands on DBs, Parallettes, BB (if using for DL), Bosu or Rings for added challenge 🙂
Then:
5x Bent Over Row (heavy-ish) with DBs or KBs
5x Heavy Push Press
60 OH Plate Hold
x 5 rounds, rest some during rounds
then:
6 x 20sec interval (go hard!) 60sec actual rest
Then:
Cool Down with mobility, stretching

In the Gym May 10th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down

In the Gym November 27th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
3 x 5 Reverse Fly
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Heavy Dead Lift
Rest 90sec between sets
During rest, do 5x Pull Ups
Then:
5x Push Ups
8x Head Cutters
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
5x60sec hard / 30 sec rest, @ machine of choice
Cool Down

In the Gym February 27th

POWER
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then
15m sled push – heavy and fast!
8x KB swing
6x Push Ups (can be clapping, or on rings, for added difficulty)
60 sec rest
5 rounds
Then:
10x KTE
30sec Ring Support
5 Rounds, rest as needed
Then:
Finish with 10x 20/10 work/rest on machine of choice.
(20sec hard effort followed by 10sec very light movement; try to maintain “hard” pace throughout)
Cool Down Mobility work

In the Gym January 30rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
Work up to heavy SLSLDL BB or KB
Then:
3x SLSLDL per leg
10x Halo each direction
rest 60 secs
x 5
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec push up
30 sec rest
x 4
Then:
The Hateful Eight
8x 30/30sec hard/less hard at machine of choice
Then:
Cool Down

In the Gym January 21st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge
2 x 10 good mornings
Then:
Work up in weight for 3 reps on SLSLDL
Then:
3x SLSLDL can be KB or BB
5x Dip (rings, bar, or assisted)
x 6, rest 1-2 minutes between rounds
Then:
15m Bear Crawl + 5x Push Up
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
@ machine of choice
Then:
Cool Down

In the Gym December 31st

STRENGTH
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift with 1 -2 min rest between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
5 – 10x Push ups can be on rings
60 OH Hold (plate or BB)
x 5
then:
6 x 20 sec interval (go hard!) 60 sec rest
Cool Down

In the Gym December 28th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3x 5
Then:
10x Front Squat (or Goblet Squat)
10x Box Jumps
5x each weight heavy/light med ball sit throws (one person throws, other person catches; then switch; so 10 throws per person total alternating heavy/light)
5 Rounds, rest as needed
Then:
5x Push Ups + 60m Farmer’s Carry + 60sec OH Plate Hold
5 Rounds, rest as needed
If time:
5x200m ski/row (hard) + 60sec rest between each
Then
Cool Down

In the Gym December 6th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DB PP/OH hold
2x 30/30sec Squats/Squat hold
Then:
5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on DBs if appropriate – get a little deeper ROM; can be on knees)
6 rounds, rest as needed
Then:
1 – 10 Body Row / Pull Up Ladder
1/10, 2/9, 3/8…
Then:
Cool Down