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In the Gym October 23rd

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up to […]


In the Gym August 5th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows + 5x Push up
Then:
5x Burpee
5x KTE
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” 🙂
Then,
Cool Down


In the Gym April 26th

STRENGTH
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 – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5x Front Squat Heavy
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs burpee
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
x 4
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym February 22nd

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
6 x 2 TGU (per side), rest some between sets.
Then:
10x Halo (each direction)
10x Ball Slam
10x Burpee
x 5
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 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 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


In the Gym February 6th

PE/SE

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
2 x 5 Squat jumps
2 x 30/30 machine of choice to open up the lungs a bit
Then:
6x Burpee + 8x Box Jumps  
x 5 rounds
Then:
Rest 3 minutes
Then: 
10x Bulgarian Bag Swings/Halos + 5x Pull Ups
 x 6 rounds 
Then:
Rest 3 minutes
Then: if time
3 x 500m Row or 40 cal air dyne 
2:00min rest between rounds
Cool Down