Archives


In the Gym March 2nd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 8 Goblet Squats
Then:
Back Squat warm up to weight
then:
5x Back Squat
10x Sit up
rest some
x 5
Then:
5x Pull Over
8x Chest Press
10x Spilt Jump
x 5
Then
4x 250m interval 60sec rest
Cool Down


In the Gym October 28th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym July 29th

July 29th
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down


In the Gym May 10th

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 8 Goblet Squats – focus on hip opening and posture!
Then: Team 1 (if more than 4 people…)
Warm up to Back Squat heavy-ish, see below…
Then:
5 x 5 Back Squat – can be dead stop back squat if athlete experienced enough
Then: Team 2
60sec FLR (or plank)
10x Plate Halos or Bulgarian Bag Swings each direction
10x KB Swing
5 Rounds, rest as needed
Then: Swap teams…
Then, if time
40-30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
(can start at 30 calories if more appropriate for group)
Cool Down


In the Gym February 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats
Then:
3x per side Swing Snatch + Reverse TGU + Windmill
Then:
Back Squat – Teams
Work up to a heavyish back squat 5 RM
Then:
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x KB Swing
x 5
Then:
6x 20 sec interval 60 sec rest
Cool Down


In the Gym February 6th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat focused on hip opening
Then:
Find weight for dead stop Back squat
Then:
3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at the bottom; focus on finding glutes to stand!!
5x Dip or Ring dip
5 rounds, rest about 1 minute between rounds
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5, rest as needed
Then:
6x 20 sec sprint 60 sec rest, machine of choice
Then:
Cool Down


In the Gym January 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
2 x 10 KB Swing
Then:
Work up to a heavy-ish Back Squat
Then:
5x Back Squat, strict form!!
5x Strict OH Press
5 Rounds, rest 1-2 minutes between sets
Then:
5x Pull up + 5x KTE (yes that is awful)
x 5 rounds, rest as needed
Then:
Finish with 8x Burpee + 30 sec sprint (machine of choice) + 60 sec rest
x 5 rounds
Then:
Cool Down


In the Gym September 19th

STRENGTH

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
Cool Down


In the Gym August 30th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 8 goblet squats
2 x 10 good morning
Then:
Work up to weight then:
5x Back Squat
5x Bent Over Row (KBs or DBs)
5 Rounds, rest 1-2 minutes between rounds
Then:
30-20-10 reps of each:
Push Press + Push Ups + KTE
Then, if time:
1000m ski/row for time
Cool Down