Workouts

 
October 2021
M T W T F S S
« Sep   Nov »
 123
45678910
11121314151617
18192021222324
25262728293031

In the Gym October 29th

10:00 warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
15 – 10 – 5 reps of each:
RMM + Pull Over + Leg Lowers
Cool Down


In the Gym Oct. 27th

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
30m OH walking Lunge
Then:
30m Weighted Walking Lunge, hold weight at chest
5x Push Ups (rings or floor)
x 5 rounds, rest some during rounds to maintain form
Then:
10x Box Jump
10x Deck Squats
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down


In the Gym October 25th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 3 Maxercist row
Then:
6 x 3 SLSLDL per leg
Rest 60-90sec between sets
Then:
10x Anchored Leg Lowers/Lifts
30m Bear Crawl
4 Rounds
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down


In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
(Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement)
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm (Rachel: 3×6 goblet squat)
Then:
Warm up to Heavy TGU – keep weight light if still working on ROM
Then:
3x TGU per side (Rachel can do light Deadlifts if ok- light hexer, elevate her. if this doesn’t feel good- do heavier goblet squats)
30sec ring support (Rachel if not ok-plank)
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Head Cutter (Rachel if not ok- Pullover)
Kayaker (each side)
Frog Hop
Then:
1000m ski/row for time
Cool Down


In the Gym October 20th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
3x Split Squat per Leg
5x Strict OH Press
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
Pull Up / Burpees
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down


In the Gym October 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
THen:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
10x KB Swing (heavy if appropriate)
10x Windshield Wiper or Kayaker (athlete choice)
5 Rounds, rests as necessary
If time:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down


In the Gym October 15th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 3 reps
Then:
6 x 3 Front Squat
Rest 1-2minutes between sets
Then:
10 – 1 Ladder of each…
Pull Overs
Anchored Leg Lowers
Burpees
Then, If time:
1000m Row for time
Then, cool down


In the Gym October 13th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
5 x 5 Isometric-Dynamic Back Squat: for each rep, pause for 3-sec at top of squat, then 1/3 down, 2/3 down, full depth, then accelerate up (jump if appropriate)
Rest 1-2 minutes between sets. During rest, complete:
8x Body row (rings)
Then:
60sec FLR (or plank on floor)
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
5 Rounds, rest as needed
Then, if time
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down


In the Gym October 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
3x TGU per side
6x Pull up
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
12x Frog Hops
5 Rounds, minimal rest
If time at end:
10x Side plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE
x 3-5 rounds, rest to maintain form
Cool Down


In the Gym October 8th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good mornings
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
30m Bear Crawl
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Cool Down