Workouts

 
January 2019
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In the Gym January 21st

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge
2 x 10 good mornings
Then:
Work up in weight for 3 reps on SLSLDL
Then:
3x SLSLDL can be KB or BB
5x Dip (rings, bar, or assisted)
x 6, rest 1-2 minutes between rounds
Then:
15m Bear Crawl + 5x Push Up
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
@ machine of choice
Then:
Cool Down


In the Gym November 8th

POWER

10:00 Warm up ski/row
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
Warm up to clean heavy-ish
Then:
5x Cleans (can be with KBs or BB)
150m ski/row (hard!)
60sec rest
5 rounds
Then:
1 to 10 to 1 Sadistic Squat Ladder (Teams: one person squats while the other person holds bottom of squat)
Then:
5x Body Rows
5x Dips (rings or bar)
60sec FLR on rings or plank hold on floor
5 rounds, rest as needed
Then
Cool Down


In the Gym October 5th

STRENGTH

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Good Mornings
2 x 30m Tactical Lunge watch posture
Then:
10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM)
Rest some between sets (1-2 minutes as athletes go heavier)
During rest, complete 5x Body Rows (Rings)
Then:
5x Reverse Fly + 5x Dips (or Push Ups; athlete dependent) + 10x Plate Halos each direction
5 Rounds, rest as needed
If time:
5x200m ski/row for time
Then, cool down


In the Gym June 18th

STRENGTH

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 – pause at bottom, focus on hip opening and posture
Then:
6 x 3 Front Squats
Rest 1-2 minutes between sets
Then:
10 -1 Ladder of each…
Body Rows
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down


In the Gym March 5th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 5 SOTS Press
30m Tactical Lunge
Then:
Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press
5x Step Up per leg
5x Strict OH Press (heavy-ish) – can be single arm if athlete lacks mobility
x 5
Then:
5x Dips + 5x Body Row + 60sec Plank Hold
x 5
Then:
If time the Hateful 8x 30/30
Cool Down


In the Gym November 20th

Strength

10:00 row/ski erg/airdyne
2 x 10 Shoulder openers
2 x 5 Cuban Press
10 Y’s, Flys, 90/90 on cross over symmetry bands
3 x 5 Wall squats Narrow stance
2 x 30m OH Walking Lunge

Then
5 x 3 (per leg) Back Squat Step Ups

Then
5 reps of each:
Body Row on Rings
Fly
Archers
Dips (rings or bar)
Feet to Hands (rings of bar)
x 5 rounds, rest as necessary