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

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In the Gym July 28th

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 30m Tactical Lunge
2 x 5 Squat jumps
Then:
Find weight/warm up to KB cleans and step ups – same weight for each
Then:
5x KB Cleans
5x each side Weighted Step Ups (hold at chest for added challenge)
10x Body Rows
x 6 rounds, rest as needed to maintain form
Then:
30sec each direction plate halos
10x Lateral Jumps on parallettes or bosu
x 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool Down

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In the Gym July 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking lunge – forward/backward each arm
Then:
10x KB Swings
30m Weighted Walking Lunge – hold weight at sides
10x Push Press (same weight as walking lunges?)
5 Rounds, rest as needed to maintain form
Then:
10-1 / 1-10 Ladder
Pull Overs / Dips (on bars or rings)
(10 / 1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Then, if time
Hateful Eight 8×30/30sec hard/easy @ machine of choice
Cool Down

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In the Gym July 21

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 5 Reverse Fly (light weight or at bands)
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put weight down until push ups
Increase weight each round (don’t start too heavy!)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
3 rounds, only rest is changing weights
Then:
10x Pull Overs
10x each side Side Plank Hip Lowers/Lifts
60sec Ring Support Hold
x 4, rest as needed
If time:
3 x 500m ski/row for time
Rest 2min between each
Cool Down

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In the Gym July 19th

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 30m Tactical Lunge
Then:
60m Farmers carry
60sec sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂
60sec rest
6 rounds (reduce to 5 rounds depending on group)
Then:
10x Chest press
15x Anchored Leg Lowers
60sec Mountain climbers
60sec rest
4 rounds
Then, if time:
6 to 1 Pull Up Ladder, rest some between sets
Then:
Cool down with mobility

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In the Gym July 7th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Reverse Flies
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Push Plank Row w/DBs
8x Box Jumps
60sec rest
x 5
Then:
10x Head Cutters
10x Whip Smash
60sec rest
x 5
Then, if time:
5 x 10 calories all out @ ski/row/bike, rest 30-60sec between each, try to maintain pace for each effort.
Cool Down

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In the Gym July 2nd

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 each side Windmills w/KB
Then:
10x Goblet Squat
8x Ball Slams
10x each direction Bulgarian Bag Swings (or Plate Halos)
x 5 rounds, rest 30-60sec between rounds
Then:
10x each side, Side Plank Hip Lowers and Lifts – hold med ball or pilates ball between feet for added challenge
10x Deck Squats
10x Floor Wipers (5 each side)
x 5 rounds, rest as needed between rounds
Then:
Cool Down

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In the Gym June 30th

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 10 Frog Hops
Then:
Find weight for Step Ups – at sides or chest
Then:
5x each side Weighted Step Up (alternate legs)
10x Lateral Jumps, at Bosu or Parallette (or side steps with band around thighs)
x 6 rounds, rest 30-60sec between rounds
Then:
10x KB Swings
8x Pull Ups
30x Mountain Climbers (total) – pull knee to opposite elbow
x 5 rounds, rest as needed
Cool Down

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In the Gym June 25th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to KB or BB Clean
Then:
5x KB or BB Clean
150m ski/row (or 30sec airdyne) – go hard
60sec Rest
x 6
Then:
30 – 20 – 10 reps of each (adjust numbers as needed)
Body Row
Push Press
Sit Ups
Then:
Cool Down

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In the Gym June 23rd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Cossack Squat Stretch
2 x 8 Frog Hops
Then:
5x Side Lunge Each Side (alternate) – with or without weight at chest
10x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest 60sec between each
Then:
15x Whip Smash
10x Split Jumps (total so 5 each side)
30sec Kayakers
x 5 rounds, rest 60sec between each
Then, if time:
1000m ski/row for time
Cool Down

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