Workouts

 
March 2021
M T W T F S S
« Feb    
1234567
891011121314
15161718192021
22232425262728
293031  

In the Gym February 24th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
Cool Down


In the Gym January 15th

POWER
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 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Bear Crawl
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down


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
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack position athletes choice
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 5
Then:
15m Bear Crawl + 5xPush Up
x 5
Then:
If time the Hateful 8 30/30
Cool Down


In the Gym February 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Over
x 5
Then:
15m Bear crawl, one push up every two hand movements
rest 60 sec at end of 15m
x 4
Then
4 x 250m interval 60 sec rest
Cool Down


In the Gym February 8th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m walking lunge
2 x 10 good morning
Then:
Work up to heavy-ish SLSLDL
Then:
2x SLSLDL (per leg) heavy
x 6, rest as necessary
Then:
15m Bear Crawl + Push up ladder 10 – 1
Then:
If time, the Hateful 8
8x 30/30sec hard/less hard @ machine of choice
Then:
Cool Down


In the Gym January 21st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge
2 x 10 good mornings
Then:
Work up in weight for 3 reps on SLSLDL
Then:
3x SLSLDL can be KB or BB
5x Dip (rings, bar, or assisted)
x 6, rest 1-2 minutes between rounds
Then:
15m Bear Crawl + 5x Push Up
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
@ machine of choice
Then:
Cool Down


In the Gym January 9th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down


In the Gym December 19th

PE/SE

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility


In the Gym July 13th

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, hip opening and posture!
Then:
Warm up to heavy Front Squat
Then:
6 x 3 Front Squat Heavy
rest 1 – 2 minutes between sets, can alternate with a partner.
Then:
1 – 10 Push up/ Bear Crawl Ladder
(1 push up + 15m Bear Crawl, 2 push ups + 15 m Bear Crawl…)
Then, if time:
4x250m ski/row for time
Rest 60sec between each
Then:
Cool Down


In The Gym June 5th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility – esp overhead
3 x 5 Wall squat
2 x 5 SOTS Press with PVC
2 x 5 OHS at wall with PVC

Then:
Warm up to Overhead Squat
5 x OH Squat
Rest 60sec between each
5 Rounds

Then:
10x Pull Ups
30m Bear Crawl
4 Rounds, rest as needed

Then, if time:
5 x 200m ski/row for time
1:1 Work:Rest
Cool Down