Workouts

 
December 2018
M T W T F S S
« Nov    
 12
3456789
10111213141516
17181920212223
24252627282930
31  

In the Gym December 6th

PE/SE

10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DB PP/OH hold
2x 30/30sec Squats/Squat hold
Then:
5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on DBs if appropriate – get a little deeper ROM; can be on knees)
6 rounds, rest as needed
Then:
1 – 10 Body Row / Pull Up Ladder
1/10, 2/9, 3/8…
Then:
Cool Down


In the Gym November 21st

POWER

10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then -
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then -
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down


In the Gym July 9th

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
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains
Then:
5 x 5 Accelerating Back Squat @ Bar+Chains; pause at bottom of squat, then accelerate up out of it
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Flutter Kick
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
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 March 15th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Complete 8x Body Row between sets.
Then:
60m Farmer’s Carry
30x Mountain Climbers (per side)
10x Ball Slams
x 5 rounds, rest as needed to maintain form.
Then:
Cool Down


In the Gym March 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 SOTS Press
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press
5x Step Up per leg
5x Strict OH Press (heavy-ish) – can be single arm if athlete lacks mobility
x 5
Then:
5x Dips + 5x Body Row + 60sec Plank Hold
x 5
Then:
If time the Hateful 8x 30/30
Cool Down


In the Gym January 16th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 OH Wall squat with PVC
Then:
KB Swing Snatch + OH squat (single arm): athlete does a switch snatch to get KB in OH position then does a over head squat with that single KB in hand overhead…

5x KB Swing Snatch + OH squat per side
10x Burpee
5x KB Swing Snatch + OH squat per side
10x Pull up
5x KB Swing Snatch + OH squat per side
10x Deck Squat
5x KB Swing Snatch + OH squat per side
10x Body Row
Then:
Finish with:
10x 30/30 Machine of choice
Cool Down, Mobility


In the Gym January 5th

Power

10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.

5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
Limited rest.
Then:
10x GHD Sit up, weighted if necessary.
10x Burpee
8x Body Row
8x Clapping Push up
x 4 – 5 Rounds
If time:
Finish with 5 x 150m Row or Ski rest 60 sec between efforts, athletes can share machine and trade off as necessary.
Cool Down
Mobility work


In the Gym December 19th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Weighted Split Squat, weight held in Front Rack, two Kbs or one DB.
3 per leg, (heavy)
8x Body row
5x KTE or GHD Sit up
6 rounds
Then:
50/40/30/20/10 cal ladder work rest 1:1 can do in teams one works one rests.
Cool Down


In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down