Workouts

 
September 2021
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In the Gym September 20th

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
30m OH walking Lunge (forward/backward each side)
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
20x Frog Hops
10x Anchored Leg Lowers
x 5 Rounds
If time:
1000m ski/row for time
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 7th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Reverse Flies
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Push Plank Row w/DBs
8x Box Jumps
60sec rest
x 5
Then:
10x Head Cutters
10x Whip Smash
60sec rest
x 5
Then, if time:
5 x 10 calories all out @ ski/row/bike, rest 30-60sec between each, try to maintain pace for each effort.
Cool Down


In the Gym June 28th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 Push Ups
Then:
Find weight for Back Squat, not too heavy
Then:
10x Back Squat
30m Flying Burpees
x 4 rounds, rest 60-90sec between rounds
Then:
10x KTE (or feet to hands on floor)
10x Box Jumps
x 4 Rounds, rest 60-90sec between rounds
Then, if time:
4 x 200m ski/row – go hard! (Or 20 cal air dyne)
Rest 60sec between each
Cool Down


In the Gym June 25th

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 5 Tuck Jumps
Then:
Warm up to KB or BB Clean
Then:
5x KB or BB Clean
150m ski/row (or 30sec airdyne) – go hard
60sec Rest
x 6
Then:
30 – 20 – 10 reps of each (adjust numbers as needed)
Body Row
Push Press
Sit Ups
Then:
Cool Down


In the Gym June 16th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 each side SLSLDL
(Break up into teams if drop is larger than 3)
Then: (Team 1)
Find 3 rep weight for BSSU (fairly heavy)
Then:
3x each side BSSU
4x each side Single Arm/Single Leg Strict OH Press
Rest 60-90sec between rounds
x 6 rounds
Then: (Team 2)
5x Dips (on rings or bar; Push ups if dips aren’t appropriate for athlete)
5x Body Row
60m Farmer’s Carry
x 5 rounds, rest as needed
If time:
The “Hateful Eight” 8x 30sec hard/30sec less hard @ machine of choice
Then:
Cool Down, mobility


In the Gym June 11th

10:00 Warm up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
Then:
5-1 Ladder TGU (each side).
Increase weight as you go and rest as necessary.
Between each “rung” complete 5x Burpees
Then:
8x Pull Overs
5x each side Windshield or Floor Wipers (Weights locked out over chest or arms on floor)
60sec Low Plank Hold (with alternating knee taps to floor for added challenge)
5 rounds, rest as needed
If time:
5x 200m ski or row (hard) / 60sec rest
(or 5 x 60sec airdyne sprints)
Then:
Cool Down, mobility…


In the Gym May 21st

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 squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym May 17th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 per side Single Leg “OTB” Squat unweighted
Then:
10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form!
8x Body Rows
30sec per side Side Plank Hold (hands or forearms)
30-60sec rest
x 5 rounds
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest if appropriate
x 5-7 Rounds
If time:
5 minute cool down pace on machine of choice
Light mobility, stretch/foam roll