Workouts

 
August 2022
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In the Gym May 27th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good mornings
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
15m KB or Sled Plank Pull – heavy
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Finish with 8 – 1 pull up ladder, rest as needed to finish each rung of ladder with no breaks, can be assisted.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym April 8th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
8x KB Swing
60-90sec rest
x 5 rounds
Then:
8x Pull Ups
8x Push Ups – can be clapping
10x Anchored Leg Lowers (on bench or floor)
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down


In the Gym March 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Good Morning
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x KB Swing
Rest 60 seconds
x 5 rounds
Then:
10 Head Cutter
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility


In the Gym March 11th

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/backward each side)
Then:
Warm up to heavy Split Squat (can hold weight at sides or at chest)
Then:
5x each side Heavy Split Squat
5x each side Single Arm/Single Leg OH Press
X 5 rounds, rest 30-60sec between rounds
Then:
10-1 KB Swing / Ball Slam Ladder
(10/1, 9/2, 8/3…)
If time:
1000m ski/row for time
Cool down with mobility


In the Gym February 16

Cool Down
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 one hand then switch.
Then:
Work up to a heavy TGU.
Then
5 x 2 TGU per side
Rest 60-90sec between sets
During rest, complete 5x push ups (can be on rings for added challenge)
Then:
10x Split jump (total so 5 each leg; can be weighted if appropriate)
10x KB Swing
x 5 rounds for time (minimal rest)
Then:
8 to 1 Pull up ladder, rest as needed between rungs
Then:
Cool Down w/mobility


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