Workouts

In the Gym March 4th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 KB Swing
2×6 Pushpress (Light)
Then:
5x BB or KB Clean or Headcutter
10x Kayaker
x 5 rounds (Rest 60 sec or so between)
Then:
10x Whip Smash
15m Plank sled pull (modify by adding KB if sled is too much or drop to knees)
6x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4×30/30 Mountain Climber/Plank
Then:
Cool Down with mobility work


In the Gym January 21st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Split Squat (Per leg) weighted KB at chest
10x Whip Smash (Go Hard)
x 5 rounds (Rest 30-60 sec between)
Then:
30-60 sec Squat hold with Landmine
10x Kayaker
8x GHD sit up or Weighted Sit up or SU of choice
x 4 rounds (Rest as needed)
Then:
3x 500m ski/row. 1:1 work/rest
Cool Down with mobility work


In the Gym December 18th

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
Then –
Warm up to Medium-heavy SLSLDL (can use BB or KB) and Pull Over
Then –
5x per side SLSLDL (fairly heavy)
5x Pull Overs (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Whip Smash
Push Press
Calories @ Machine of choice
Then –
Cool down + stretch


In the Gym November 22nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 10 frog hops
3 x 8 reverse flies
Then –
10x Split Jumps (total) – can be weighted
10x Whip Smash
5x Push Press
X 5 rounds, rest as needed to maintain form
Then –
10x Body Rows
10x Standing Russian Twist (w/Landmine) – total
30sec Side Plank (each side) – add hip dips or leg lifts to increase difficulty
X 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 1st

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 KB Swings
Then:
5x (Per side) Landmine skaters lunge
10x Whip smash
60m Farmers Carry
X5 (Rest about 60 sec between)
Then:
8—1 Bent Over Row/Pushup Ladder
Then:
1000m Ski/Row, or 50 calories on the Airdyne


In the Gym September 22nd

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 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down


In the Gym May 24th

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 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
Then: 4x250m Ski/Row. 1:1 work/rest


In the Gym March 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
Then –
Cool down, stretch


In the Gym February 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 OHS to SOTS combo with PVC at wall
Then –
Warm up to Medium weight OHS (Or, Front Squat if no OH)
Then –
5 x 5 OHS (or Front Squat)
Rest ~1 minute between sets; if doing Front Squats, complete a 30sec OH Plate Hold during rest
Then –
15x Whip Smash
8x Body Row
60sec Wall Sit Hold (Med Ball on lap)
X 5 rounds, rest as needed
If time:
8x 30sec hard/30sec easy at machine of choice
Cool down, stretch


In the Gym December 23rd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Body Row
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
120 sec plank hold (can break up as needed)
Then:
40-30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then,
Cool down