Workouts

 
July 2019
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In the Gym May 31st

May 31st
STRENGTH
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
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar.
Then:
5×5 Back Squat Bar + Chains – pause at bottom of squat, then accelerate up out of it.
(regular back squats if more appropriate for athlete)
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Mtn Climber or Knee tuck (can be with FST or Stability ball)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym May 20th

May 20th
STRENGTH
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
Then:
5 x 5 Dead Lift heavy, touch and go (don’t drop)
Rest 2 minutes between sets (can share BBs)
During rest, complete 5x Push up + 5x Dip
Then:
2x TGU per side
6x Box Jump
6 Rounds
Then:
8×30/30sec hard/less hard “Hateful Eight”
Cool Down, stretch, mobility


In the Gym May 15th

May 15th
STRENGTH
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
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
5 x 5 Front Squats
Rest 1-2 minutes between sets
Then:
10 – 1 Ladder of each…
Pull Ups
Dips (Ring or Bars)
Anchored Leg Lowers
Then, If time:
3x500m ski/row for time; rest 2min between each
Then, cool down


In the Gym May 13th

May 13th
STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
8x KTE (knees to chest or stability ball pass on floor)
5x Body Row
5 Rounds, rest as necessary
Then:
5x Burpee + 5x Box jump + 5x Split Jump
x 5 minimal rest
Then:
60 sec plank, one push up every 10 secs during plank rest 60 sec
3 rounds
Then,
Cool Down


In the Gym April 26th

STRENGTH
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 – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat
Then:
5x Front Squat Heavy
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs burpee
30 secs mtn climber
30 sec ring support
30 sec whip smash
30 sec rest
x 4
If time:
8x 30/30sec hard/less hard “Hateful Eight”, at machine of choice
Cool Down


In the Gym January 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
30m OH walking lunge
Then:
Warm up to weight for Step Up (can hold weight at chest or at sides)
5x Step Up
5x Pull Over
x 5 rounds, rest as needed
Then:
5x BO Row + 10x each direction Bulgarian Bag Swing (or Halo) + 60 sec FLR
x 5 rounds, rest as needed
Then:
6x (20 sec interval + 60 sec rest)
Machine of choice
Then:
Cool Down


In the Gym September 14th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows
Then:
5x Floor Press Heavy (KBs/DBs/BB)
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” :)
Then,
Cool Down


In the Gym August 22nd

Power Endurance

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 Tactical Lunge
2×30/30sec hard/easy @ machine of choice to get things moving…
Then:
5x per leg Split Jumps (Weighted if appropriate)
right into 30m Front Rack Carry (heavier weights) – watch posture!
then 30m Farmer’s Carry,
30 second rest
x 6 rounds
Then:
30-20-10 reps of each
Pull Ups (or Body Rows)
Deck Squats
Then, Cool Down


In the Gym August 10th

POWER
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
2 x 10 good mornings
2 x 5 squat jumps
Then:
10 to 1 Ladder KB Spike Swings
during rest, complete 5 x Burpees
Then:
30m Weighted Walking Lunge (Weight at chest)
60 sec ski/row/airdyne (go hard!)
90 sec rest
x 4 Rounds
If time:
3x 60-90 sec static hold of choice
(1:1 work:rest)
Then, Cool Down


In the Gym August 8th

POWER
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 Tactical Lunge
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down