Workouts

 
October 2021
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In the Gym October 15th

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 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 3 reps
Then:
6 x 3 Front Squat
Rest 1-2minutes between sets
Then:
10 – 1 Ladder of each…
Pull Overs
Anchored Leg Lowers
Burpees
Then, If time:
1000m Row for time
Then, cool down


In the Gym September 24th

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
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Goblet Squat
30x Dips (Rings or Bar)
30x Anchored Leg Lowers
30x Box Jumps
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec Plank Hold or FLR / 60sec Rest
Then:
Cool Down


In the Gym September 8th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym Sept. 1st

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 5 each side, Single Arm OH Press and Stretch
Then:
Warm up to heavy-ish RDL
Then:
5x RDL heavy KB or BB
12x Single arm weighted sit ups (switch sides at 6 reps)
Rest 60-90sec
x 5 rounds
Then:
5x Body Rows (set up FST Rings on Squat racks to spread people out ) + 10x Push Press
+ 10x KB Swings
x 4 rounds, rest as needed to maintain form
Then, if time:
4 x 250m ski/row for time
Rest 1minute between intervals
Cool Down


In the Gym August 30th

10:00 warm up
Mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each
Then:
Warm up to Back Squat Step Up (BSSU) heavy weight
Then:
2x each side BSSU, heavy
5x Box Jumps
Rest 60-90sec
x 6 rounds
Then:
10 to 1 ladder of each
Pull Up
Floor Press
Anchored Leg Lowers/Lifts
(10 of each, 9 of each, 8 of each, all the way down to 1)
Can increase weight on Floor Press as reps decrease
Then:
Cool Down with 5 minutes easy at machine of choice


In the Gym August 27th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
2 x 8 Goblet Squat
Then:
Warm up to Front Squat with BB, heavy
Then:
6 x 3 Front Squats, heavy
Rest 60-90sec between sets
During rest, complete 5x Dips, at Rings or Dip Bar (or bench)
Then:
10x Pull Overs
5x each side Windshield Wipers
60sec OH Plate Hold
Rest 60sec
x 5
If time:
6x 30/30sec hard/less hard at machine of choice
Cool Down


In the Gym August 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 8 Goblet Squats – deep, hip opening, focus on posture
Then: (Team 1)
Work up to heavy-ish Front Squat (~75% 1RM, weight for 5 reps)
Then
5x Front Squat
5x Body Row
Rest 60-90sec
x 5 rounds
Then (Team 2)
5x Floor Press + 5x Floor Wipers (each side) + 10x Atomic Sit Ups (or regular sit ups)
5-7 rounds depending on group
Then, if time:
4 x 250m interval, 60 sec rest between each
Cool Down


In the Gym July 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 8 goblet squats – deep, hip opening, focus on posture
2 x 30m tactical lunge
Then:
Work up to a heavy DL (find weight for 5 reps)
Use Hex, KB, or BB whichever is most appropriate for athlete
Then:
5 x 5 Deadlift
Rest 60-90sec between sets
During rest, complete:
5x Push Ups – can place hands on DBs, Parallettes, BB (if using for DL), Bosu or Rings for added challenge 🙂
Then:
5x Bent Over Row (heavy-ish) with DBs or KBs
5x Heavy Push Press
60 OH Plate Hold
x 5 rounds, rest some during rounds
then:
6 x 20sec interval (go hard!) 60sec actual rest
Then:
Cool Down with mobility, stretching


In the Gym July 28th

PE/SE
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 5 Squat jumps
Then:
Find weight/warm up to KB cleans and step ups – same weight for each
Then:
5x KB Cleans
5x each side Weighted Step Ups (hold at chest for added challenge)
10x Body Rows
x 6 rounds, rest as needed to maintain form
Then:
30sec each direction plate halos
10x Lateral Jumps on parallettes or bosu
x 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool Down