In The Gym September 25th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down

---

In the Gym August 30th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 10 good morning
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 6 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down

---

In the Gym July 12th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch

---

In the Gym May 22nd

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB stretch and Press
Then:
5x RDL
20 sec ring support
X5 rounds (Rest 60-90 seconds in between)
Then:
10x “Thruster” with landmine
5x KTE or 10x Feet to hands
X5 rounds
Then: 30 sec plank + 30 sec Flutter kicks + 30 sec Kayaker + 30 sec rest. X3 (Can increase time to 60 sec for challenge)

---

In the Gym May 12th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x 10 Good morning
Then:
5x RDL (Heavy)
10x Plate Halo (Per direction)
X5 rounds (Rest 60-90 seconds between rounds)
Then:
10x Single KB swing
10x (Per side) Around the world with KB
10x Burpee
X5 rounds
Then: 1000m Ski/Row for time

---

In the Gym February 22nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
X 4 rounds, rest as needed
Cool down, stretch

---

In the Gym January 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Maxercist Row each side
Then –
Warm up to ~heavy RDL and floor press weights
Then –
5x RDL
5x Floor Press
5x each side Contralateral March (use weighted med ball?)
X 5 rounds, rest as needed to maintain form
Then –
15m Weighted Walking Lunge (heavy, hold at sides or chest)
15m Standing Sled Pull (heavy)
30sec Ring Support
X 4, rest as needed
Cool down, stretch

---

In the Gym December 12th

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 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
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 March 25th

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 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
5x RMM – same weight as lunges
5 Rounds, rest as needed
If time:
3 x 500m Ski
90sec rest between each round
Then:
Cool Down Mobility work

---