Workouts

 
May 2022
M T W T F S S
« Apr    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

In the Gym April 11th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 10x Split Jump (5 per leg) + 1 minute rest
6x RMM + 20x Split jump + 1 minute rest
4x RMM + 30x Split Jump+ 1 minute rest
2x RMM + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
60m Farmer’s Carry
30 sec push press
30 sec interval on machine of choice
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym March 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good mornings with PVC across shoulders
Then:
Warm up to heavy RDL
Then:
5x RDL (fairly heavy)
3x heavy RMM
Rest ~60 sec
X 5 rounds
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability


In the Gym December 17th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
30m Rock Carry
60m Farmer’s Carry
60 sec interval Airdyne
4 Rounds, rest as needed
Then:
Cool Down Mobility work


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 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


In the Gym January 11th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR or Plank on Floor
3 Rounds, rest as necessary
Cool Down


In the Gym November 4th

10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats then: Then First round: 5x RMM + 2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds 2:00 rest between rounds 3 rounds Then: 10x Back Squat + […]


In the Gym September 18th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
If jumping is not appropriate for athlete, can do air squats instead
Then:
30m Rock Carry
60m Farmer’s Carry
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
Cool Down


In the Gym August 7th

STRENGTH
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 (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between sets, complete
5x Windshield Wiper per side
Then:
Cool Down


In the Gym July 3rd

POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down