Workouts

 
September 2021
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In the Gym September 17th

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 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice
10x KB Swing
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
10 to 1 ladder
Bent Over Row / KTE
(10/1, 9/2, 8/3, 7/4…)
If time:
8x 30/30sec hard/easy pace @ machine of choice
Cool Down


In the Gym September 15th

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 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight for Dead Lift (medium heavy)
Then:
10x Dead Lift (can be with Hex, BB, or KB) – medium heavy
15m Broad Jumps
5 Rounds, rest as necessary
Then:
10x Pull Overs
5x Floor Press (heavy)
5x each side Floor Wipers
5 rounds, rest as necessary
If time:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym August 23rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings with KB
30m Tactical Lunge
Then:
Warm up to Dead Lift, heavy, with Hex, BB, or KB
Then:
6 x 3 Dead lift
Rest 90sec between sets,
During rest, do 5x reverse flies (light, focus on shoulder stabilization)
Then:
10x Pull Overs + 10x Burpees + 15sec flutter kicks
8x Pull Overs + 8x Burpees + 30sec flutter kicks
6x Pull Overs + 6x Burpees + 45sec flutter kicks
4x Pull Overs + 4x Burpees + 60sec flutter kicks
Rest as needed to maintain form
Can increase weight on Pull Overs as reps decrease
Then, if time:
5 x 200m ski/row for time
Rest 60sec between intervals
Cool Down


In the Gym August 20th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down


In the Gym August 18th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 each side, OH Press and stretch, can use DBs or KBs
2 x 5 SOTS press with PVC at wall
Then:
Warm up to Overhead Squat, 3 rep weight (may need to stay fairly light, athlete dependent)
If weighted OHS is not appropriate, have athlete do 3 sets of 5, unweighted OHS with PVC at the wall; then warm up to other weighted squat of choice
Then:
5 x 3 OHS (or other squat of choice)
Rest 60-90sec between sets
Then:
12x Frog Hops
8x Bent Over Row
5x Reverse Fly (light DBs)
x 5, rest as needed
Then, if time:
30sec sit ups or crunches + 30sec v-seat hold
30sec mountain climbers + 30sec low plank hold
30sec flutter kicks + 30sec rest
x 3 rounds
Cool Down


In the Gym July 14th

PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 reverse flies, use light weight DBs or cross-symmetry bands
Then:
10x Pull Ups
20x KB Head Cutters
30x Dips (bench, bar, or rings)
40x Anchored Leg Lowers
50x Ball Slams (or goblet squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (total time, break up as needed)
Then:
30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then:
Cool down


In the Gym July 9th

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 10 Good Mornings
2 x (30sec air squat + 30sec squat hold)
Then:
10x KB Swing
2min Weighted Step Ups (hold weight at sides or front rack)
60sec OH Plate Hold
6 rounds, rest as needed (*reduce to 5 depending on the group)
Then:
15x Atomic Sit Ups (or normal sit ups)
60sec FLR or Plank Hold
60 sec rest
x 4
If time:
Finish with 8×30/30sec hard/easy at machine of choice
Cool Down


In the Gym July 5th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 each side Cossack Stretch Squat
2 x 5 each side Kayakers (no weight)
Then:
Find weight for heavy push press, walking lunge (see below)
Then:
10x Walking Lunge (total) – hold med ball or DB at chest, rotate side to side at bottom of each lunge, use obliques!
5x Push Press (heavy-ish)
x 6 rounds, rest 60sec between rounds
Then:
10x KB Swings
30sec ski/row/bike – go hard!
60sec rest
x 5 rounds
If time:
3 x 60sec Front Plank Hold
Cool Down


In the Gym June 7th

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
Then:
Warm up to Single Leg “Off the Box” Squat – can hold weight chest if appropriate
Then:
4x per side OTB Squat
4x Strict Dead Hang Pull Ups (can be weighted)
Rest 60-90sec
5 rounds
Then:
5x Push Press
8x KB Swing
30sec each side: Side Plank Hip Lowers/Lifts
5 rounds, rest as needed
Cool Down


In the Gym June 2nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Single Leg Squat to Bench
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
6x Goblet Squats heavy
8x Pull Ups
15m Bear Crawl
x 5 Rounds, rest some between rounds
Then, if time:
5x 20cal ski/row/airdyne
1:1 Work:Rest
Cool Down