Workouts

 
August 2022
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In the Gym January 10th

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 Tactical Lunge
2 x 10 Push Press
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 3 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down Mobility work



In the Gym April 7th

Power Endurance

5:00 C2/AD
3×5 wall squats
2×20 wall ball
2×20 ball slams
3×10 box jumps 18” box
then –
10x DL + 5x push press
how many rounds in 12:00
then –
1:00 mountain climbers +
1:00 KB swings +
1:00 body weight squats +
2:00 rest
x5 rounds
if time –
3×1:00 FLR

 

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