Workouts

In the Gym February 19th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
8x Pushpress
x 5 rounds (Rest 30-60 sec between)
Then:
15m Sled Push
15m Sled Pull
5x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4x250m Ski/Row. 1:1 work/rest
Cool Down with mobility work


In the Gym January 29th

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 per side Maxercist Row
Then –
Warm up to heavy-ish Front Squat
Then –
5x Front Squats – can add chains for extra challenge
5x Dips (rings/bars/bench)
5x Reverse Flies (DBs or cross-over symmetry bands)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Knee Tucks with Feet in FST (can add rotation for extra challenge – knee to opposite elbow)
8x Pull Overs (heavy-ish KB)
5x Deck Squats
X 5 rounds, rest as needed
If time –
8x 30/30sec hard/less hard @ machine of choice
Then –
Cool down + stretch