Workouts

In the Gym February 5th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
Then –
Warm up to heavy Split Squat
Then –
5x per side Split Squat – can hold weight at sides or at chest, or for extra challenge BB on shoulders in Back Squat position
5x Body Rows
X 5 rounds, rest 1-2 minutes between rounds
Then –
5x Push Press (fairly heavy)
30sec Side Plank (each side)
30sec Swimmers
X 5 rounds, rest as needed
If time –
4 x 200m Ski/Row for time
Rest ~1 minutes between each
Then –
Cool down + stretch


In the Gym December 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
2 x 10 Frog Hops
Then –
5x (per leg) Split Squats – weight at sides or at chest
8x Burpees
X 5, rest 1-2 minutes between rounds
Then –
5x Bent Over Rows (can do single arm at bench if more appropriate)
8x Goblet Squats
30sec (per side) Side Plank – add leg lifts or hip dips for added challenge
X 5, rest as needed to maintain form
If time –
8x 30/30sec hard/easy at machine of choice
Then –
Cool down + stretch


In the Gym November 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
If time –
3 x 250m Ski/Row for time
Rest 60sec btwn each
Then –
Cool down, stretch


In the Gym August 23rd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
5x Weighted Split Squat per leg, KBs or DBs in Front Rack
8x KTE
x 5 rounds rest as needed
then
20x Med Ball Sit throw partners
10x KB Swing
x 5
Then:
3 x 500m interval on machine of choice 1:1 work rest
Cool Down


In the Gym May 10th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Single Leg Ass to Bench or assisted pistol
Then:
5x Split Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
10x Headcutter
10x Russian Twist with landmine
30-60 sec Ring Support with 1 dip every 10 seconds
X5 rounds
Then: 3x500m ski/row. 1:1 work/rest


In the Gym March 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Weighted walking lunge – hold KB at chest
2 x 5 Push Press
Then –
6 to 1 ladder Split Squats (each side) – can go up in weight as reps decrease
After each “rung” of split squats, complete 15m Flying Burpees – increase to 30m if class wants to throw down 😉
Then –
10x Pull Overs
30sec Kayakers
30sec rest
X 4
If time –
Roll dice for extra credit
Cool down, stretch


In the Gym February 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 per side SLSLDL with light KB
2 x 5 Reverse Flies
Then –
3x each side Split Squat (can hold KB at chest or BB in Front rack for added challenge)
5x Push Press (heavy)
X 6 rounds, rest 60-90sec between rounds
Then –
Partner up
P1 – 10x Pull Ups
P2 – Mountain Climbers until partner has completed all pull ups
Then switch
X 4 rounds, rest only to switch movements
(If no partner, set a stop watch during pull ups and do same amount of time in mountain climbers)
Then –
Cool down, stretch


In the Gym January 9th

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 with one arm up, then switch
Then –
Warm up to/Find weight for Split Squat, Push Press (~heavy for both)
Then –
5x Split Squat each side
5x Push Press
X 5 rounds, rest 60-90sec between rounds
Then –
10x Body Rows at rings (can do single arm 5 per side for added challenge)
10x Anchored Leg Lowers (can hold med ball between feet)
30sec (each side) Side Plank Hold – hip lower/lift or leg raise for extra challenge
X 4 rounds, rest as needed to maintain form
Cool down, stretch


In the Gym November 4th

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
3 x 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller


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