Workouts

 
January 2022
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In the Gym November 24th

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 8 KB Swings
Then:
10x KB Swing
8x Deck Squat
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are an issue for your back)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work


In the Gym November 15th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift, can use BB, KB, or Hex Bar
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
5x Dip; can be on rings or dip bar and with assistance if needed
8x KB Swing
10x Windshield Wiper (total) or Kayaker (each side)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
5 rounds
Cool Down


In the Gym October 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
THen:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
10x KB Swing (heavy if appropriate)
10x Windshield Wiper or Kayaker (athlete choice)
5 Rounds, rests as necessary
If time:
4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest
Cool Down


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 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 21st

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m OH walking Lunge each side forward and backward
2 x 5 push ups
Then:
Warm up to Jerk or Push Press
Then:
5x Jerk or Push Press heavy-ish, depending on athlete
8x Burpees
60-90sec rest
x 5 rounds
Then:
10x KB Swing
10x Bent Over Row
30sec Squat Hold
60sec rest
x 5 rounds
If time:
30sec kayakers
30sec front plank hold
30sec flutter kicks (or alternating leg lowers)
30sec rest
x 4 rounds
Cool Down


In the Gym April 14th

10:00 Warm up ski/row/bike
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, find posture and stability at bottom of each rep)
Then:
10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters)
10x KB Swing (medium heavy)
60m Farmers Carry (should feel heavy without compromising form)
60sec FLR on Rings (or Plank on floor or Bosu)
x 5 rounds, rest 1min between rounds
Then:
10 – 1 Ball Slam/Pull Up Ladder
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Resting as needed to maintain form.
Cool Down, mobility work


In the Gym April 12th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3min 30/30sec (hard/easy) machine of choice
Then:
2min of (30sec DB PP/30sec OH Hold with same weights)
250m Ski or Row (go hard)
60x Mtn Climber (total leg movements)
Rest 2:00
x 2-3 rounds depending on group
Then:
2min of (30sec Push Ups /30sec Plank)
10x KB Swing
30sec Ring Support
2:00 rest
x 2-3 rounds depending on group
Then:
2min of (30sec Plate Halos switch directions at 15sec / 30sec Actual Rest)
10x Goblet Squat
6x Pull Ups
2:00 rest
x 2-3 rounds depending on group
Cool Down with mobility work


In The Gym April 7th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 30/30sec machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
x 5-6 rounds depending on group, minimal rest
Then:
10x KB Swing + 5x RMM
x 5-6 rounds depending on group, minimal rest
If time:
3 x 500m ski/row for time; rest 2minutes between each effort
Cool down with mobility