Workouts

 
October 2021
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In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
(Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement)
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm (Rachel: 3×6 goblet squat)
Then:
Warm up to Heavy TGU – keep weight light if still working on ROM
Then:
3x TGU per side (Rachel can do light Deadlifts if ok- light hexer, elevate her. if this doesn’t feel good- do heavier goblet squats)
30sec ring support (Rachel if not ok-plank)
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Head Cutter (Rachel if not ok- Pullover)
Kayaker (each side)
Frog Hop
Then:
1000m ski/row for time
Cool Down


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 October 18th

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
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
THen:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
10x KB Swing (heavy if appropriate)
10x Windshield Wiper or Kayaker (athlete choice)
5 Rounds, rests as necessary
If time:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down


In the Gym October 13th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
5 x 5 Isometric-Dynamic Back Squat: for each rep, pause for 3-sec at top of squat, then 1/3 down, 2/3 down, full depth, then accelerate up (jump if appropriate)
Rest 1-2 minutes between sets. During rest, complete:
8x Body row (rings)
Then:
60sec FLR (or plank on floor)
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
5 Rounds, rest as needed
Then, if time
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down


In the Gym October 11th

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:
3x TGU per side
6x Pull up
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
12x Frog Hops
5 Rounds, minimal rest
If time at end:
10x Side plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE
x 3-5 rounds, rest to maintain form
Cool Down


In the Gym October 4th

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:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg
7x Box Jumps
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total)
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down


In the Gym September 29th

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
30m OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 8x Body Row
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down


In the Gym October 1st

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
3 x 6 goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5 x 5 Back Squats
Rest 60 sec between sets
Then:
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
Then:
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down


In the Gym September 27th

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 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups – or standard sit up weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down


In the Gym September 20th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
20x Frog Hops
10x Anchored Leg Lowers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down