Workouts

 
December 2018
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In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down


In the Gym October 19th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to heavy Turkish Get Up (TGU)
Then:
6 x 2 per side TGU
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30x double count Flutter Kicks
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In the Gym October 18th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
3 x 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Warm up to Front Squat weight for 5 reps
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)
Then:
20x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so you can move relatively quickly)
5 rounds
Then:
8 to 1 Partner Pull Up Ladder (one partner rests while other partner does pull ups; alternating through ladder)
Then:
Cool Down


In the Gym October 12th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 SOTS Press with PVC
30m OH walking lunge, forward backward with one arm then switch
Then:
Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC depending on the athlete)
Then:
5 x 5 OHS
Can Alternate with partner for these
Rest about 1 minute between each set
Then:
10x Weighted Walking Lunges (total steps, hold weight in FR or FC)
10x Burpees
10x Anchored Leg Lowers
5 Rounds, rest as needed
Then:
4x250m ski/row (go hard!)
rest 1 minute between each
Then
Cool Down


In the Gym October 2nd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30 M Tactical lunge, watch posture!!
Then:
Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press
Then:
3x Heavy Split Squat per leg (Front Rack) +
5x Strict OH Press heavy-ish
5 Rounds, rest about 1 minute between rounds
Then:
8x KB or BB cleans
5x Box jumps
5 Rounds, minimal rest
Then:
Abs extra ;)
1:00 sit ups + 30 sec flutter kicks + 30 sec mountain climbers + 30 sec side plank hold each side
x2-3 rounds no rest
Then:
Cool Down


In the Gym September 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec OH Plate Hold
4 rounds
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down


In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym September 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to heavyish front squat (5 rep weight)
Then:
5 x 5 Front Squats
Rest 1-2min between rounds
During rest, do 5x reverse fly + 5x bent over row
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
Then, if time:
6×30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym September 17th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (FC position)
5x RMM
5 Rounds, rest as needed
Then:
10-1 Pull Up Ladder
Between sets, complete
5x Anchored Leg Lowers (can add weight between feet if appropriate)
Then:
Cool Down


In the Gym August 20th

Power 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 5 per side KB Press and Stretch
30m Tactical Lunge
Then:
5 x Push Ups
5 x TGU per side (so 10 total)
5 x Body Rows
x 5 Rounds
Then:
10 x Weighted Step Ups (total) – hold weight at chest or farmer’s carry
5 x Heavy Push Press
Rest as needed
4-5 Rounds total
Then:
Team 2000m ski erg relay; partners switch every 20 pulls
Then,
Cool down