Workouts

 
January 2022
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In the Gym January 17th

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 6 Goblet Squats
Then:
10x Deadlift
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
20 + 15 + 10reps of each –
Push Ups + KTE
Then:
4 x 60 sec ski 60 sec rest
Then:
Cool Down


In the Gym December 29th

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 5 Squat Jumps
2 x 8 Push Press
Then:
10x Pull Up
20x Push up
30x Sit up
40x Air Squat
50x Mtn Climber
40x Body Row
30x Windshield Wiper
20x Ring Dip
10x Pull Up
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work


In the Gym November 29th

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
3 x 6 Goblet Squat
2 x 5 Squat Jumps
Then: find appropriate weight for Clean
5x Clean (BB or KB)
8x KTE
60sec rest
x 4-5 rounds
Then:
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility


In the Gym November 10th

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
Then:
Work up to heavy SLSLDL, use BB or KB
Then
3x per side SLSLDL
6x Pull Up
5 rounds, Rest 1-2 minutes between rounds
Then:
10x Deck Squat (or Goblet Squat depending on ROM of athlete)
8x Dip/Ring dip
30 sec OH Plate Hold
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym November 5th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
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 (don’t drop)
8x Push up
6x Dip (can be rings or bar and assisted as needed)
x 5 Rounds
Then:
20x Frog Hop
30 sec light push press
30 sec rest
4 Rounds
Then:
Cool Down, stretch, mobility


In the Gym Oct. 27th

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
30m OH walking Lunge
Then:
30m Weighted Walking Lunge, hold weight at chest
5x Push Ups (rings or floor)
x 5 rounds, rest some during rounds to maintain form
Then:
10x Box Jump
10x Deck Squats
10x Plate Halos each direction (or Bulgarian Bag Swings)
x 4 Rounds, rest as needed
Then, if time:
1000m ski/row for time
Cool Down


In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
(Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement)
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm (Rachel: 3×6 goblet squat)
Then:
Warm up to Heavy TGU – keep weight light if still working on ROM
Then:
3x TGU per side (Rachel can do light Deadlifts if ok- light hexer, elevate her. if this doesn’t feel good- do heavier goblet squats)
30sec ring support (Rachel if not ok-plank)
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Head Cutter (Rachel if not ok- Pullover)
Kayaker (each side)
Frog Hop
Then:
1000m ski/row for time
Cool Down


In the Gym October 13th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
5 x 5 Isometric-Dynamic Back Squat: for each rep, pause for 3-sec at top of squat, then 1/3 down, 2/3 down, full depth, then accelerate up (jump if appropriate)
Rest 1-2 minutes between sets. During rest, complete:
8x Body row (rings)
Then:
60sec FLR (or plank on floor)
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
5 Rounds, rest as needed
Then, if time
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down


In the Gym October 8th

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
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
30m Bear Crawl
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Cool Down


In the Gym October 1st

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
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5 x 5 Back Squats
Rest 60 sec between sets
Then:
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
Then:
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down