Workouts

In the Gym March 11th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Strict OH Press KB up half kneeling
Then:
On the minute of:
10x Deadlift
10x Pushpress
10x Ball Slams
10x GHD Situp/Weighted Setup
X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest time)
Then:
10—1 Burpee/Dip Ladder
(10/1, 9/2, 8/3, Etc)
Then:
8×20 sec Sprint all out machine/10 sec rest.


Recovery

The latest from the desk of Carolyn Parker, this educational email is an attempt to touch on the many types of “recovery”. After 30+ years of training and coaching, I can confidently say it is one of the most under utilized aspects of performance enhancement for most recreational athletes. As well, it is under prioritized […]


In the Gym March 6th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
2×10 Pushpress
Then:
IWT –
5x Front Squat
500m Sprint on machine of choice
2:00min rest
X 3 rounds
Then:
20x Step Ups
250m Sprint on Machine of Choice
60 secs rest
X4 round
Then:
30 sec Flutter Kicks
30 sec Side Plank Hip Lift (one side)
30 sec Situp
30 sec Side Plank hip lift (other side)
30 sec Kayaker
30 sec rest
X3-4 rounds
Then:
Cool Down


In the Gym February 26th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 Pushups
2x30m Tactical Lunge
Then:
10x Split Jumps (5x Per side) can be 10x per side athletes choice.
5x RMM
x 4 rounds (Rest 60 sec or so between)
Then:
10—-1 Pullover Ladder.
(20 sec ring support between each rung )
Then:
30 sec Side Plank + Hip Lift each side
30 sec Plank – can be FLR
30 sec Kayaker
30 sec rest
x3-4 rounds minimal rest
Cool Down with mobility work


In the Gym February 7th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backward, switch)
Then:
5x Split Jumps (Per side)
5x Strict Press
x5 rounds (Rest 60 sec or so between)
Then:
10x Deck Squats (Or feet to hands)
30-60 sec plank (Per side. add shoulder tap for challenge or drop to Bottom knee to modify)
8x Pullups
x 4 rounds (Rest as needed)
Then: 8×20 sec hard/10 sec rest, interval on machine of choice.
Cool Down with mobility work


In the Gym February 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
Then –
Warm up to heavy-ish Back Squat
Then –
5x Back Squat
5x Push – Plank – Row (basically the first half of a RMM)
X 5 rounds, rest 1-2min between rounds
Then –
30-20-10 reps of each
Frog Hops
Kayakers
Calories @ machine of choice
Then –
Cool down + stretch


In the Gym January 31st

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Push Ups (inclined / knees / toes)
Then –
Warm up to heavy-ish SLSLDL and OH Press
Then –
3x per side SLSLDL
5x Strict OH Press (can do single arm and/or with Landmine if OH mobility is limited)
X 6 rounds, rest 60-90sec between rounds
Then –
15m Sled Plank Pull (use KB if sled is too heavy)
10x Ball Slams
30sec @ machine of choice (go hard!)
X 4 rounds, rest 60sec between rounds
Then –
Cool down + stretch


In the Gym January 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 per side Single leg squat to bench
2 x 5 per side half-kneeling KB up press
Then –
Warm up to heavy Front Squat
Then –
3x Front squats (heavy)
60sec static hold (Ring Support for first 3 rounds, OH Plate hold for last 3 rounds)
X 6 rounds, rest 60-90sec between rounds
Then –
10x GHD Sit Ups (or weighted sit up on floor)
5x Body Row
5x per side Windshield Wipers (or floor wipers for extra challenge)
X 4-5 rounds, rest as needed
Then –
Cool down + stretch


In the Gym January 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym December 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
3 x 5 per side Maxercist Row
Then –
Warm up to heavy-ish RDL (Can use BB or KB)
Then –
5x RDL (fairly heavy)
5x Pull Ups
5x Dips (rings, bars or bench)
X 5 rounds, rest 60-90sec between rounds
Then –
30sec Mountain Climbers
30sec Swimmers
30sec Bicycles
30sec Flutter Kicks
30sec rest
X 4
Then –
2000m Ski/Row for time