Workouts

 
January 2022
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In the Gym January 5th

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
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down


In the Gym December 27th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
8x Box Jump
x 5 rest as necessary after box jumps
Then:
8x Bench Press
8x Strict press
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym November 15th

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
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift, can use BB, KB, or Hex Bar
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip; can be on rings or dip bar and with assistance if needed
8x KB Swing
10x Windshield Wiper (total) or Kayaker (each side)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
5 rounds
Cool Down


In the Gym November 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press
8x Box jump
x 4 rounds minimal rest
Then,
Cool Down+ mobility work


In the Gym November 3rd

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
Then:
Warm up to Back Squat heavy-ish weight, reasonable for 5 reps
Then:
5x Back Squat (heavy-ish)
10x KB Swing
x 5 rounds, rest 30-60sec between rounds so no form loss
Then:
8x Body Row
10x Split Jump (total; can be weighted)
60sec FLR (or Plank on floor)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym August 27th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
2 x 8 Goblet Squat
Then:
Warm up to Front Squat with BB, heavy
Then:
6 x 3 Front Squats, heavy
Rest 60-90sec between sets
During rest, complete 5x Dips, at Rings or Dip Bar (or bench)
Then:
10x Pull Overs
5x each side Windshield Wipers
60sec OH Plate Hold
Rest 60sec
x 5
If time:
6x 30/30sec hard/less hard at machine of choice
Cool Down


In the Gym July 14th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 reverse flies, use light weight DBs or cross-symmetry bands
Then:
10x Pull Ups
20x KB Head Cutters
30x Dips (bench, bar, or rings)
40x Anchored Leg Lowers
50x Ball Slams (or goblet squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (total time, break up as needed)
Then:
30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then:
Cool down


In the Gym July 12th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking Lunge – forward backward one arm then switch sides
Then:
5 to 1 (per side) TGU Ladder
between “rungs”, do 15m bear crawl
(so 6 TGU per side + 15m bear crawl, 5x TGU per side + 15m bear crawl, etc…)
Can increase weight on TGU as reps decrease
Then:
20-15-10 reps each:
Body Row
Burpee
Frog Hops
Then:
Cool Down


In the Gym May 14th

10:00 Warm Up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below..
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 5x Burpees
Athletes can alternate with partner if group is big
Then:
10-1/1-10 Ladder of Bent Over Row / Anchored Leg Lower&Lift
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4 rounds, keep pace consistent for sprints
Cool Down


In the Gym May 5th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
30m Tactical Lunge
Then:
Front Squat, Work up to weight
Then:
5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable core and back.
Rest 60-90sec between sets
During rest: 5x Front Raise, 5x Lateral Raise, 5x Reverse Fly
Then:
5x Heavy Chest Press, bench or Bosu
10x KTE (or feet to hands on floor with exercise ball)
60sec FLR or Plank Hold on Floor
x 5 rounds
Then
Cool Down