Workouts

 
August 2022
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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


In the Gym March 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats – deep, focus on posture and hip opening
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 4 more rounds of (3x F Sq / 3x Box Jump)
Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then:
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws
4 rounds, rest some between rounds
Then:
60sec Mountain Climbers – do one push up every 15 seconds
Rest 60sec
x 3
Cool Down


In the Gym March 5th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat, if big group have one team to FS while the other does Split squat and switch
then
5x 5 Front Squat rest 1 – 2 minutes between sets
then
5 x 5 Split Squat, KB in Front Rack or single DB at chest
rest 1 – 2 minutes between sets
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time +
6x Pull Over +
10x each direction Bulgarian Bag Swing (or Halo)
x 5
Cool Down


In the Gym November 13th

Strength
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 30m Tactical Lunge
2 x 5 Reverse Fly
Then:
5x per leg Weighted Step Up – Front Rack focus on posture
15m Heavy Bear Crawl
Rest 60sec
x5 (athletes can pair up and alternate step ups / bear crawl if class is large)
Then:
10-1 Ladder KB Swing + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed, can increase weight on KB swings as reps decrease.
Then:
Cool Down