Workouts

 
January 2023
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In the Gym January 25th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor)
Then –
5x Dead Lift
5x Chest Press
X 5 rounds, rest 60sec between rounds
Then –
30m Sled Push
5x Pull Ups
10x GHD Sit Ups
X 4, rest as needed
If time:
1000m Ski/Row for time
Cool down, stretch


In the Gym December 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 26th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Push ups
Then:
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
Then:
8x Chest press
5x Split squat – weight held at chest, 5 per leg
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Ball Slam
Burpee
Frog Hop
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 19th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 30th

STRENGTH #13

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

3 x 5 Wall squat

2 x 8 Push ups

Then:

6x Chest Press, can be Bench press or Bosu Chest press 

30 sec Ring support

x 4 rounds, rest as needed

Then:

10x Split Jump (total)

10x GHD Sit Up or Atomic Sit up

10x Plate Halos each direction (or Bulgarian Bag Swings) 

x 4 Rounds, minimal rest with no form loss

Then:

Finish with power based interval

4x 60sec Sprint/30sec Rest @machine of choice

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 19th

STRENGTH #8

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

2 x 8 Push ups

Then:

Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice

Then:

8x Chest press

5x Weighted Walking Lunge KBs held at chest.

4 Rounds, rest 60-90 sec between rounds

Then:

20-15-10-5 reps of each –

Body Row

Sit Up

Burpee

Then:

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 9th

STRENGTH #4

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

2 x 30m Tactical Lunge

Then:

Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.

Then:

5x Weighted Step Up per leg

8x Pull Over

5 Rounds, rest as necessary so no form loss

Then:

5x Chest Press – Bench/Bosu

15m Plank sled pull (or KB pull)

5 rounds, rest as needed

Finish with:

3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym July 22nd

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 10 Frog Hops
2 x 5 Single Leg “OTB” Squat (off the box)
Then –
10x Weighted Walking Lunge – hold KB at chest
10x KB Swing (same weight as lunges?)
X 5 rounds, rest 30-60sec between rounds. Should feel fairly heavy.
Then –
5x Chest Press at bench of BOSU
10x Achored Leg Lowers/Lift – can be weighted holding med ball between feet
5x Pull Ups (can be weighted)
X 5, rest as needed to maintain form
Then –
6x 20sec hard / 10sec easy past @ machine of choice
Cool down, mobility


In the Gym July 4th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 15th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
3 x 5 Wall squat
30m OH walking Lunge
Then:
6x Chest Press, can be Bench press or Bosu Chest press
6x Pull Up
x 4 rounds, rest as needed
Then:
10x Split Jump
10x KTE or hanging leg raise lower, hanging L-seat
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, minimal rest with no form loss
Then:
Finish with PE interval
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.