Workouts

 
July 2021
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In the Gym July 16th

10:00 warm up
work on mobility or stability or both
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
2 x 5 Squat Jumps
Then:
8x RMM @
+ 10x Goblet Squats
6x RMM @
+ 10x Goblet Squats
4x RMM @
10x Goblet Squats
2x RMM @
+ 10x Goblet Squats
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
1-10 / 10-1 Ladder
Split Jumps (each side. Or step ups or lunges) / Push Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
If time-
2000m ski or row for time
Cool Down


In the Gym July 14th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 reverse flies, use light weight DBs or cross-symmetry bands
Then:
10x Pull Ups
20x KB Head Cutters
30x Dips (bench, bar, or rings)
40x Anchored Leg Lowers
50x Ball Slams (or goblet squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (total time, break up as needed)
Then:
30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then:
Cool down


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 July 9th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings
2 x (30sec air squat + 30sec squat hold)
Then:
10x KB Swing
2min Weighted Step Ups (hold weight at sides or front rack)
60sec OH Plate Hold
6 rounds, rest as needed (*reduce to 5 depending on the group)
Then:
15x Atomic Sit Ups (or normal sit ups)
60sec FLR or Plank Hold
60 sec rest
x 4
If time:
Finish with 8×30/30sec hard/easy at machine of choice
Cool Down


In the Gym July 5th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 each side Cossack Stretch Squat
2 x 5 each side Kayakers (no weight)
Then:
Find weight for heavy push press, walking lunge (see below)
Then:
10x Walking Lunge (total) – hold med ball or DB at chest, rotate side to side at bottom of each lunge, use obliques!
5x Push Press (heavy-ish)
x 6 rounds, rest 60sec between rounds
Then:
10x KB Swings
30sec ski/row/bike – go hard!
60sec rest
x 5 rounds
If time:
3 x 60sec Front Plank Hold
Cool Down


In the Gym June 28th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 Push Ups
Then:
Find weight for Back Squat, not too heavy
Then:
10x Back Squat
30m Flying Burpees
x 4 rounds, rest 60-90sec between rounds
Then:
10x KTE (or feet to hands on floor)
10x Box Jumps
x 4 Rounds, rest 60-90sec between rounds
Then, if time:
4 x 200m ski/row – go hard! (Or 20 cal air dyne)
Rest 60sec between each
Cool Down


In the Gym June 21st

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 each side forward and backward
2 x 5 push ups
Then:
Warm up to Jerk or Push Press
Then:
5x Jerk or Push Press heavy-ish, depending on athlete
8x Burpees
60-90sec rest
x 5 rounds
Then:
10x KB Swing
10x Bent Over Row
30sec Squat Hold
60sec rest
x 5 rounds
If time:
30sec kayakers
30sec front plank hold
30sec flutter kicks (or alternating leg lowers)
30sec rest
x 4 rounds
Cool Down


In the Gym June 18th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Warm up to split squat (heavy-ish) and box jump height
Then:
3x Split Squat per side
8x Box Jumps
60sec Rest
x 6 rounds
Then:
20sec all out sprint (outside, jump roping, hula hooping :), or at machine of choice)
60sec rest
x 8
Then:
5x Pull Ups
10x Anchored Leg Lowers/Lifts
60sec Mountain Climbers
x 4 rounds, rest as needed
Then:
Cool Down, mobility


In the Gym June 7th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate
Then:
4x per side OTB Squat
4x Strict Dead Hang Pull Ups (can be weighted)
Rest 60-90sec
5 rounds
Then:
5x Push Press
8x KB Swing
30sec each side: Side Plank Hip Lowers/Lifts
5 rounds, rest as needed
Cool Down


In the Gym June 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 Good Mornings
3 x 3 per leg SLSLDL
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets; during rest, complete 6x pull overs
Then:
5x RMM (heavy-ish)
12x GHD Sit Up or Weighted Single Arm Sit Up (switch arms at 6)
20x Bulgarian Bag Swings or Plate Halos (10 each direction)
x 5 rounds
Then, If time:
30 seconds sprint, 60 seconds Rest
4-6 rounds
Cool Down