Workouts

In the Gym February 14th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×6 Goblet Squats
Then:
6x Deadlifts (Medium Weight)
6x Box Jump – watch form due to leg fatigue
6x Pushups – toes or knees, rings, bosu…
x 4 rounds (Rest as needed for form)
Then:
10-1 Floor Press/Leg Lower ladder – can hold floor press weight locked out over chest to make more challenging.
(10/1, 9/2, 8/3, etc)
Then:
1000m Ski/Row for time.
Cool Down with mobility work


In the Gym February 9th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×8 Goblet Squats
3×5 KB bell up press half kneeling
Then:
5x KB or BB Clean or Headcutter
30 sec Mountain Climber
x 5 rounds (Rest 30-60 sec between)
Then:
10 –—- 1 Goblet Squat/ Body Row Ladder
Then:
2000m Ski/Row for time, of 100 calories on Airdyne
Cool Down with mobility work


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 February 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
Then –
Warm up to heavy-ish Back Squat
Then –
5x Back Squat
5x Push – Plank – Row (basically the first half of a RMM)
X 5 rounds, rest 1-2min between rounds
Then –
30-20-10 reps of each
Frog Hops
Kayakers
Calories @ machine of choice
Then –
Cool down + stretch


In the Gym January 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward/backward, then switch arms)
2 x 8 Frog Hops
Then –
5x Front Squats with Landmine – fairly heavy
8x Burpees
X 5 rounds, rest 1-2 minutes between rounds
Then –
15m Sled Push (heavy)
10x Whip Smash
X 4 rounds, rest as needed
Then –
30sec Kayakers
30sec Side Plank (each side)
60sec rest
X 3
Then –
Cool down + stretch


In the Gym January 17th

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 5 Reverse Flies
Then –
Warm up to heavy BSSU and pull over
Then –
3x per side BSSU (heavy)
5x Pull Overs (heavy)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x Chest Press (heavy, can be on bench, BOSU or exercise ball)
10x (total) Standing Russian Twist w/Landmine
60sec Wall Sit Hold
X 4 rounds, rest as needed
If time –
1000m for time
Then –
Cool down and stretch


In the Gym January 12th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 8 Push Press (medium weight)
Then –
Warm up to heavy SLSLDL
Then –
3x per side SLSLDL
3x Pull Ups (minimal assistance; can be weighted)
X 6 rounds, rest 1-2minutes between rounds
Then –
10x Anchored Leg Lowers
15m Bear Crawl (heavy)
X 4 rounds, rest as needed
If time –
8x 30sec hard/30sec less hard @ machine of choice
Then -Cool down + stretch


In the Gym January 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym December 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 10 Good Mornings
3 x 5 Bent Over Rows (light to medium weight)
Then –
Warm up to Heavy(ish) Dead Lift
Then –
5x Dead Lift (heavy-ish)
3x RMM (also heavy)
X 5 rounds, rest 1-2minutes between rounds
Then –
5x Pull Ups
30m Sled Push
30sec Squat Hold (on BOSU for extra challenge)
X 4, rest as needed
Then –
3 x 250m ski/row sprint
Rest 60sec between each
Then –
Cool down and stretch


In the Gym December 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 5 per side Single leg squat to bench
3 x 5 Push Ups (inclined / knees / toes)
Then –
10x (total steps) Weighted Walking Lunge (fairly heavy)
5x Push Press (also heavy)
60sec Front Plank – with knee taps or shoulder taps for extra challenge
X 5, rest 1-2minutes between rounds
Then –
5x Body Rows at rings
10x Anchored Leg Lowers
5x Windshield Wipers (each side)
X 5 rounds, rest as needed to maintain form
Then –
Cool down + stretch