Workouts

 
May 2022
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In the Gym March 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility


In the Gym March 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down


In the Gym March 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good mornings with PVC across shoulders
Then:
Warm up to heavy RDL
Then:
5x RDL (fairly heavy)
3x heavy RMM
Rest ~60 sec
X 5 rounds
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability


In the Gym December 17th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
30m Rock Carry
60m Farmer’s Carry
60 sec interval Airdyne
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym December 1st

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
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
8x Burpees
60sec Wall Sit Hold
5 Rounds, rest as needed
If time:
3 x 500m Ski (or 1000m for time)
90sec rest between each round
Then:
Cool Down Mobility work


In the Gym August 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 8 Goblet Squats – deep, hip opening, focus on posture
Then: (Team 1)
Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps)
Then
5x Front Squat
5x Body Row
Rest 60-90sec
x 5 rounds
Then (Team 2)
5x Floor Press + 5x Floor Wipers (each side) + 10x Atomic Sit Ups (or regular sit ups)
5-7 rounds depending on group
Then, if time:
4 x 250m interval, 60 sec rest between each
Cool Down


In the Gym July 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking lunge – forward/backward each arm
Then:
10x KB Swings
30m Weighted Walking Lunge – hold weight at sides
10x Push Press (same weight as walking lunges?)
5 Rounds, rest as needed to maintain form
Then:
10-1 / 1-10 Ladder
Pull Overs / Dips (on bars or rings)
(10 / 1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Then, if time
Hateful Eight 8×30/30sec hard/easy @ machine of choice
Cool Down


In the Gym July 12th

PE/SE
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 one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m bear crawl
(so 6 TGU per side + 15m bear crawl, 5x TGU per side + 15m bear crawl, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Body Row
Burpee
Frog Hops
Then:
Cool Down


In the Gym May 21st

10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym December 7th

10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to ~heavy Front Squats (3 rep weight) Then: 6 x 3 Front Squat Rest […]