Workouts

 
November 2022
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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


In the Gym October 26th

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 8 Push ups
Then:
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
Then:
8x Chest press
5x Split squat – weight held at chest, 5 per leg
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Ball Slam
Burpee
Frog Hop
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 12th

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
3 x 3 SLSLDL with KB
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
8x Burpee
x 5 rounds, rest as needed
Then:
8x Body Row
60 sec weighted wall sit
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 5th

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
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go nice controlled tap
8x Pull Up
x 5 Rounds rest as needed
Then:
15-10-5 reps of each
Pull Over
Windshield Wiper
Head Cutter
Minimal rest
Then:
Finish with PE interval
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 28th

STRENGTH #12

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 Squats – pause at bottom, focus on hip opening and posture 

Then:

Work up to weight for Front Squat reasonable for 5 reps

Then:

5x Front Squat

8x Pull Up

5 rounds rest as needed

Then:

10x Floor Press

10x KTE

30 sec Plank with shoulder tap

Minimal rest no form loss

Then: PE interval

30-20-10 calories ladder, @ski/bike/row

Rest 1-2minutes between each effort

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 26th

STRENGTH #11

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 8 Goblet Squats – focus on hip opening and posture!

Then:

Warm up to Back Squat not too heavy; see below..

Then:

6x Back Squat

6x Ring Dip

4 rounds rest as needed 

Then:

8x Pull Over

10x Bicycles – per side

60 sec mtn climber

4 Rounds, minimal rest no form loss

Finish with Tabata interval:

6x 20/10 Whip Smash or machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 16th

STRENGTH #7

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 Maxercist row

Then:

Warm up to Heavy Dead Lift – reasonable for 5 reps

Then:

5x Deadlift

8x Push up

x 5 rounds, rest as necessary so no form loss.

Then: 

5x Floor Press

10x Kayaker

30 sec Whip Smash

5 Rounds, minimal rest

Then:

Finish with 8 – 1 Pull Up ladder

Rest as needed between sets 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 September 14th

STRENGTH #6

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

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 

10x Windshield Wiper (total so 5 each side)

x 5 rounds rest 60-90sec between rounds

Then:

10x Anchored Leg Lower

5x Strict OH Press

5 Rounds, rest as needed

Then:

Finish with power intervals:

4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 9th

STRENGTH #4

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

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 or BB on back.

Then:

5x Weighted Step Up per leg

8x Pull Over

5 Rounds, rest as necessary so no form loss

Then:

5x Chest Press – Bench/Bosu

15m Plank sled pull (or KB pull)

5 rounds, rest as needed

Finish with:

3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym September 2nd

STRENGTH #2

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

30m Single Arm OH Walking Lunge – forward/backward each side

Then:

Warm up to TGU – limit weight if still working on ROM

If TGU’s are a no go for athletes – do a combo KB Press and Stretch and Lunges or Step ups.

Then:

3x TGU per side – heavy-ish if form is good

8x Pull Up

x 5 rounds rest as necessary so no form loss

Then:

6x Burpee

10x GHD Sit up or Atomic Sit up

10x Plate Halo each direction

5 Rounds, rest as needed no form loss

Then, PE interval – go for sub 5 min

1000m ski/row for time

Cool Down – light mobility work or a recovery walk/spin etc.