Workouts

 
September 2021
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In the Gym August 2nd

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 (forward and backward each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…


In the Gym March 26th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m single arm OH walking lunge (forward/backward each arm)
2 x 5 Squat Jumps
Then:
Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate)
Then:
5 x 5 Jerk (or push press)
Rest 60-90sec; During rest complete 10x Frog Hops (or fast air squats if jumping is a no go)
Then:
8-1 Burpee Ladder
Between “rungs” of burpees, complete 10x Whip Smash
Then, if time:
4 x 250m ski/row hard (or 60sec all out on airdyne), 60sec rest between each sprint
Cool Down


In the Gym March 22nd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for heavy-ish Push Press
Then:
5x Push Press (heavy-ish)
12x Split Jumps (total; can add weight if appropriate)
6 Rounds, rest 30sec between rounds
Then:
8x Pull Overs
8x Deck Squats
5 rounds, rest as needed to maintain form
Then:
6x (20sec all out / 60sec easy)
Cool Down


In the Gym January 27th

PE/SE
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
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
10 to 1 Ladder KB Clean + Press
After each “rung”, do 15m Weighted Walking Lunges – use same weight if appropriate
Rest as necessary
Then:
30-20-10 reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups
If time:
8x3030sec “hateful eight” ski/row/bike
Then:
Cool Down


In the Gym July 24th

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