Workouts

In the Gym June 29th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
Then:
Cool Down

In the Gym June 27th

Power Endurance

10:00 warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squats
2 x 5 OHS + SOTS combo
Then:
2 x 8 DB PP
2 x 10 wall ball
2 x 5 per leg split jumps
Then:
2:00 Step Ups holding KBs in Farmer’s Carry
2:00 KB Clean and Press (same weight)
40 cal Airdyne
2:00 rest
4 rounds
Then:
Pull Ups + OHS + Atomic Sit Ups
30 – 20 – 10
Then:
Cool Down

In the Gym June 25th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm
Then:
Warm up to Heavy TGU
Then:
3x TGU per side
3x Pull Ups (add weight if appropriate for athlete)
5 Rounds, rest 60-90 sec between rounds
Then:
30-20-10 reps of each
Push Up
Push Press
Then:
1000m ski/row for time
Cool Down

In the Gym June 22nd

POWER ENDURANCE

Warm up 10:00 C2/AD/Jump Rope
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall squats
2 x 20 Ball slams
2 x 20 Wall ball
Then:
1 – 10 – 1 Pull-up Ladder
Then:
4:00 30/30sec DB Push Press/Rest is in OH Position
Then:
10x DL @ 135# every 60sec for 10 minutes
Then:
4:00min 30/30sec Push Up/Rest in Plank
Then:
10x Bent Row @ 75# every 60sec for 10 minutes
Then:
4 Rounds Handstands 30sec hold, 30 sec rest.
Then:
Cool Down 5 -10 min AD or Row

In the Gym June 20th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be heavy and slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
5x Heavy Goblet Squats
8x Pull Ups
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Standing Lateral Med Ball Toss, each direction
5x KTE (or leg lowers if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Then,
Cool Down

In the Gym June 18th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets
Then:
10 -1 Ladder of each…
Body Rows
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down

In the Gym June 15th

STRENGTH

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility/stability
3 x 5 Wall squat
30m Single Arm OH Walking Lunge (per arm)
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x (per leg) Weighted Step ups
8x KTE
6 Rounds, rest ~60sec between rounds
Then:
10x Burpee/Box Jumps – Do a burpee, then the jump portion of the burpee turns into a box jump
60 OH plate hold
60 sec rest
5 rounds

Then, Cool Down

In the Gym June 13th

Power Endurance

10:00 Warm Up (run/bike/ski erg)
3 x 5 Wall Squats
3 x 8 Shoulder Openers
3 x 5 Cuban Press
Mobility Work

Then:
Barbell Complex, 6 reps of each:
Body Row
Front Squat
Push Press
Back Squat
Push up
3 rounds, increase weight each round (with BB at 45, 55, 65#)

Then:
10 x Pull up + 
20 x KB Swing + 
30 x Box jump + 
40 x Push up + 
50 x Sit Up + 
60 x Burpees + 
10 x Pull ups

Then:
Run a 5K for time

 

 

In The Gym June 11th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 good mornings
30m Tactical Lunge

Then:
Warm up to SLSLDL heavy (BB or KB)

Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip

Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed

Then, if time:
8 x 30/30sec Hateful eight
Cool Down

In The Gym June 8th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings

Then:
Warm up to Heavy-ish Romanian Deadlift (KB or BB)

Then:
5 x RDL heavy-ish
5 x Pull Ups
10 x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds

Then:
10 x Headcutter
5 x Burpee
5 Rounds minimal rest

Then, if time:
1000m ski/row for time
Cool Down