Archives

In the Gym December 13th

Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate […]


In the Gym December 11th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for athletes, can switch it to 5 per side moderate weight)
5x per side Single arm/single leg OH press
Rest 60sec between rounds
5 rounds
Then:
30 sec of each:
FLR (or Plank hold) + Sit Up + V-sit Hold + Mountain Climber + Right side plank + Ring Support + Left Side Plank + Flutter Kick
60sec rest
x 2-3 rounds
Then:
2000m ski/row for time
Then:
Cool Down


In The Gym May 23rd

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 30m 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
Then:
5 x heavy Step Ups
5 x Strict Press
5-7 Rounds
Rest about a minute between rounds
Then:
5 x Pull Ups
10 x Ball Slam
5 x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down