Workouts

In the Gym February 28th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
2×10 Windshield Wipers
Then:
5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up)
10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge)
x 5 rounds (Rest 60 sec or so between)
Then:
10x KTE or Feet to Hands
10x Landmine Russian Twist – per side
10x Clanks (per side)
x 4 rounds (Rest as needed)
Then:
2000m Ski/Row for time
Cool Down with mobility work


In the Gym January 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Reverse Flies
Then –
Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs)
Then –
3x Dead Lift (heavy)
5x Bench Press
X 6 rounds, rest 1-2minutes between rounds
Then –
8x KTE
30sec Ring Support
X 4 rounds, rest as needed
If time –
8x 20sec sprint / 10sec rest @ machine of choice
Cool down + stretch


In the Gym November 29th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups – hold weight at chest or at sides
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE (or anchored leg lowers)
5x per side Windshield Wipers (or Floor Wipers)
60 sec Plank Hold
X 4 rounds, rest as needed
If time –
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch


In the Gym October 13th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats (Deep Hip Opening)
Then:
5x Backsquat
8x Box Jumps
X5 (Rest about 60 sec between)
Then:
10x Deck Squat
10x Skaters Lunge (Use sliders, landmine or jumping forward)
5x KTE (Or Feet to hands)
X 4 rounds
Then:
4×30/30 sec mountain climber/plank


In the Gym July 26th

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch


In the Gym June 28th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch (Or clean press if athlete can’t swing snatch) + One Reverse TGU + One Windmill equals one rep.
5x each side.
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump – 10 per leg
x 5
Then:
5x 250m sprint (or 60 sec air dyne)
1 :1 work rest
Then
30sec FLR +
5x KTE
3 rounds
Cool down with mobility


In the Gym April 28th

Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest


In the Gym April 17th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch


In the Gym February 27th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 23rd

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 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility