Workouts

 
October 2021
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In the Gym October 20th

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
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
3x Split Squat per Leg
5x Strict OH Press
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
Pull Up / Burpees
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down


In the Gym August 30th

10:00 warm up
Mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each
Then:
Warm up to Back Squat Step Up (BSSU) heavy weight
Then:
2x each side BSSU, heavy
5x Box Jumps
Rest 60-90sec
x 6 rounds
Then:
10 to 1 ladder of each
Pull Up
Floor Press
Anchored Leg Lowers/Lifts
(10 of each, 9 of each, 8 of each, all the way down to 1)
Can increase weight on Floor Press as reps decrease
Then:
Cool Down with 5 minutes easy at machine of choice


In the Gym August 6th

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
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym July 2nd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 each side Windmills w/KB
Then:
10x Goblet Squat
8x Ball Slams
10x each direction Bulgarian Bag Swings (or Plate Halos)
x 5 rounds, rest 30-60sec between rounds
Then:
10x each side, Side Plank Hip Lowers and Lifts – hold med ball or pilates ball between feet for added challenge
10x Deck Squats
10x Floor Wipers (5 each side)
x 5 rounds, rest as needed between rounds
Then:
Cool Down


In the Gym June 30th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 10 Frog Hops
Then:
Find weight for Step Ups – at sides or chest
Then:
5x each side Weighted Step Up (alternate legs)
10x Lateral Jumps, at Bosu or Parallette (or side steps with band around thighs)
x 6 rounds, rest 30-60sec between rounds
Then:
10x KB Swings
8x Pull Ups
30x Mountain Climbers (total) – pull knee to opposite elbow
x 5 rounds, rest as needed
Cool Down


In the Gym June 23rd

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Cossack Squat Stretch
2 x 8 Frog Hops
Then:
5x Side Lunge Each Side (alternate) – with or without weight at chest
10x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest 60sec between each
Then:
15x Whip Smash
10x Split Jumps (total so 5 each side)
30sec Kayakers
x 5 rounds, rest 60sec between each
Then, if time:
1000m ski/row for time
Cool Down


In the Gym June 21st

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 each side forward and backward
2 x 5 push ups
Then:
Warm up to Jerk or Push Press
Then:
5x Jerk or Push Press heavy-ish, depending on athlete
8x Burpees
60-90sec rest
x 5 rounds
Then:
10x KB Swing
10x Bent Over Row
30sec Squat Hold
60sec rest
x 5 rounds
If time:
30sec kayakers
30sec front plank hold
30sec flutter kicks (or alternating leg lowers)
30sec rest
x 4 rounds
Cool Down


In The Gym April 7th

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 30/30sec machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
x 5-6 rounds depending on group, minimal rest
Then:
10x KB Swing + 5x RMM
x 5-6 rounds depending on group, minimal rest
If time:
3 x 500m ski/row for time; rest 2minutes between each effort
Cool down with mobility


In the Gym April 5th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
10 to 1 Ladder (descending) of each
Burpees + Box Jumps
(10+10, 9+9, 8+8, etc)
Then:
5x Pull Overs (heavy)
5x each side Floor Wipers
60sec Ring Support
4 Rounds
Then, finish with:
30-20-10 calories at machine of choice,
1:1 Work:Rest (or rest 1-2min between efforts)
Cool Down


In the Gym March 3rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down