In the Gym September 7th

STRENGTH #3

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 6 Goblet squat

Then:

Warm up to Back Squat weight – reasonable (for 5 reps)

Then:

5x Back Squats

30m Heavy Farmers Carry

Rest 60 sec between sets

5 rounds

Then:

10x KB Swing

30-60 sec Plank with shoulder tap

6x Bent over row – can be BB, DB/KB or Single arm with lock off

x 4 rest as needed, no form loss.

Finish with:

100 cal airdyne or 50 cal ski erg or row

Cool Down with light mobility work or a recovery walk or spin and do mobility later.

---

In the Gym August 26th

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
Then –
Rest as needed to maintain form:
Air Squat: 25, 20, 15, 10, 5
Whip Smash: 5, 25, 20, 15, 10
Body Row: 10, 5, 25, 20, 15
Anchored Leg Lowers: 15, 10, 5, 25, 20
Split Jumps (each side): 20, 15, 10, 5, 25
(Cycle through movements changing reps as noted)
Then:
4x 20sec all out / 10sec rest at machine of choice or jump rope / frog hops / core / etc (pick your poison ;))
Then:
Cool down, stretch

---

In the Gym August 24th

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 10 Frog Hops
2 x 10 Body Rows (inclined, fairly easy)
Then – “On the Minute”
150m Ski Erg
10x Goblet Squats
10x Pull Ups
10x Sit Ups
10x Push Ups
10x Ball Slams
X 5 rounds
(Start each movement “on the minute”, any remaining time in that minute is rest)
Then –
3 x 60-90sec Static Hold of Choice
(Front Plank, FLR, Ring Support, Wall Sit, OH Plate Hold..)
Then –
Cool down, mobility

---

In the Gym August 15th

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
2x 30m Tactical Lunge
2 x 5 SOTS Press
Then –
6 to 1 ladder Split Squats (hold weight at chest or at sides)
After each rung, complete 15m Flying Burpees
Minimal Rest
Then –
30sec Ring Support – assist with band if needed
5x each side Windshield Wipers
10x each side Flutter Kicks
X 4, rest as needed to maintain form
Then, if time –
3 x 500m ski/row for time
Rest 2 minutes between each
Cool down, stretch

---

In the Gym August 8th

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 8 Goblet Squat – deep, work on hip opening and posture
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
10x Front Squats (can use BB Or KBs in Front Rack, fairly heavy)
500m ski/row for time
Rest 2 minutes
X 3
Then –
10x KB Swings (also fairly heavy)
60sec sprint at machine of choice (use a different one from the first block)
60sec rest
X 3
Then, if time:
6 to 1 Pull Up Ladder
After each “rung”, complete an OH Plate Hold (60sec – 50sec – 40sec…corresponding with the ladder rung)
Coo down, stretch

---

In the Gym August 3rd

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 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch

---

In the Gym August 1st

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 (per side) Single Leg Squat to Bench
2 x 10 Frog Hops
Then –
15 – 10 – 5 reps of each:
Split Jumps (each side)
Push Press (with DBs or KBs)
Rest 2 minutes
X 2 rounds
Then:
30m Burpee Broad Jump
60sec Sprint at machine of choice
90sec rest
X 4 rounds
Then:
6 to 1 Pull Up Ladder, rest as needed between rungs
Cool down with mobility

---

In the Gym July 29th

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 30m Tactical Lunge
2 x 10 Push Press (light, warm up weight)
Then –
10x Ball Slam
15m Sled Push (heavy and fast)
60sec rest
X 5
Then –
10x Body Rows at Rings
15x Sit Ups (can be on floor or GHD, weighted if possible)
30sec Kayakers (with weight if possible)
X 5, rest as needed to maintain form
Then –
Cool down, stretch

---

In the Gym July 27th

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
Then –
2x 30sec Push Press / 30sec OH Hold (light!)
2x 30sec Air Squats / 30sec Squat Hold (unweighted)
Then –
Warm up to / find weight for Jerks (or can do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
Then-
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility

---

In the Gym July 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 8 Goblet Squats – deep, hip opening
2 x 5 Push Press, light
Then –
Find weight / warm up to Clean and Press, can use BB or KBs
Then –
5 x 5 Clean and Press; fairly heavy, with BB or KBs
Rest ~60-90sec between sets
Then –
10x Goblet Squats
10x Body Rows
30sec Ring Support
X 5 rounds, rest as needed
Cool down with mobility

---