Workouts

 
September 2023
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In the Gym September 13th

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
2 x 8 Goblet Squats
3x per side Swing Snatch + Reverse TGU + Windmill one full round of all three is one rep
Then:
10x Landmine Reverse Lunge – bar held at shoulder, 5 per side switch side bar is on after 5 reps
Then:
15m sled pull – standing, plank, or seated
60 sec FLR or Plank
30 sec side plank per side
5x push up
x 5
Cool Down

In the Gym August 30th

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
2 x 10 good morning
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 6 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down