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In the Gym Aug 28th

STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]


In the Gym Aug 19th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Body Row 4x TGU + 5x Body Row 3x TGU + 5x Body Row 2x […]


In the Gym July 22

July 22nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym July 19

July 19th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip/ can be on rings or dip bar
8x KB Swing
10x Sit up or GHD sit up
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the gym July 15

July 15
STRENGTH
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 10 good morning
Then:
Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest.
Work up to weight then:
5x Back Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
30-20-10 reps of each:
Ball Slam + Push Ups + Leg Lowers
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 12th

July 12
PE/SE
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
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each -
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym May 20th

May 20th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift
Then:
5 x 5 Dead Lift heavy, touch and go (don’t drop)
Rest 2 minutes between sets (can share BBs)
During rest, complete 5x Push up + 5x Dip
Then:
2x TGU per side
6x Box Jump
6 Rounds
Then:
8×30/30sec hard/less hard “Hateful Eight”
Cool Down, stretch, mobility


In the Gym May 17th

May 17th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
6x Heavy Goblet Squats
8x Ball Slam
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Sit plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE (or stability ball pass if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Cool Down


In the Gym May 08

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
2 x 10 good mornings
30m Tactical Lunge
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
6×3 per leg SLSLDL
Rest 2minutes between sets
During rest, complete 5x Ring or regular Dip can be assisted
Then:
15m Heavy sled plank pull
60 OH Plate Hold
60m Farmers Carry
4-5 Rounds, rest as needed
Then, if time:
8×30/30sec hateful eight
Cool Down


In the Gym May 3rd

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to heavy TGU
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 5x Bent Over Row
Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed
If time:
3 x 30sec mtn climber/30 sec ring support/ 30 sec rest
Cool Down