Workouts

 
July 2022
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In the Gym February 21st

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 Wall squats
3 x 6 Deep Goblet Squat
30m Single arm OH walking lunge – forward + backward w/one arm, then switch.
Then:
10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete choice
3x RMM (heavy)
Rest 60sec
X 6
Then:
10x KTE + 30 second ring support + 30 sec rest
x 4
Then, if time:
1000m ski/row for time
Cool down with mobility


In the Gym February 18th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber (total reps so 30 each side)
x 6, rest 60 secs between rounds
Then:
10x Pull Overs @ medium weight
10x Anchored leg lowers/lifts
30sec Kayakers
X 4, rest as needed
If time:
2000m for time @ ski or row; or 50calories @ air dyne for time
Then:
Cool Down


In the Gym December 8th

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
Then:
10x Head Cutter
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press with Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work


In the Gym December 6th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam (or 20x Frog Hops)
10x KB Swing
60second rest
x 5 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 40cal Airdyne – 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym December 1st

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
8x Burpees
60sec Wall Sit Hold
5 Rounds, rest as needed
If time:
3 x 500m Ski (or 1000m for time)
90sec rest between each round
Then:
Cool Down Mobility work


In the Gym November 29th

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 6 Goblet Squat
2 x 5 Squat Jumps
Then: find appropriate weight for Clean
5x Clean (BB or KB)
8x KTE
60sec rest
x 4-5 rounds
Then:
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility


In the Gym November 5th

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, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go (don’t drop)
8x Push up
6x Dip (can be rings or bar and assisted as needed)
x 5 Rounds
Then:
20x Frog Hop
30 sec light push press
30 sec rest
4 Rounds
Then:
Cool Down, stretch, mobility


In the Gym November 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then:
5x Split Squat per leg hold Kbs or DBs at Front Rack position
8x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Up
10x Sit Ups (can be weighted; or crunches)
30 sec Ring support
x 4 rounds rest as necessary
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym October 29th

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
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
15 – 10 – 5 reps of each:
RMM + Pull Over + Leg Lowers
Cool Down


In the Gym October 25th

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
3 x 3 Maxercist row
Then:
6 x 3 SLSLDL per leg
Rest 60-90sec between sets
Then:
10x Anchored Leg Lowers/Lifts
30m Bear Crawl
4 Rounds
Then, if time:
4x 60sec sprint/30sec REST @machine of choice
Cool Down