Workouts

 
July 2022
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In the Gym June 20th


In the Gym June 3rd

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
Kayaker (each side)
Frog Hop
Then: PE interval
1000m ski/row for time, or 4 min all out on airdyne.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 1st

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 6 Goblet Squat
3 x 3 SLSLDL each side with single KB
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so now form loss.
Then:
5x Strict Press
10x KB Swing (heavy if appropriate)
10x Anchored Leg lower
5 Rounds, rests as necessary
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 May 20th

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 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym May 13th

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:
Then:
20 + 15 + 10 + 5 reps of each –
Goblet Squat + Push Ups + KTE
Then:
30 sec push press
30 sec ball slam
30 sec ski or row
60 sec rest
x 4
Then:
Cool Down mobility work.


In the Gym May 6th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
IWT
6x Front Squat + 250m Row/ski + 2min rest
x 3
Rest 2:00min
Then:
8x KB Swing + 250m Row/ski + 2min rest
x 3
Then:
30sec sit ups + 30sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym May 2nd

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 Push Ups
2 x 5 Squat Jumps
Then:
20, 15, 10, 5 of each
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
Goblet Squat
Chest Press
Box Jump
Push Press
Change loads as needed, rest as necessary so no form loss but not too much rest ( :
Then:
6 x 100m ski/row (go hard!!) with a 90sec rest between each
Then:
Cool Down


In the Gym April 11th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 10x Split Jump (5 per leg) + 1 minute rest
6x RMM + 20x Split jump + 1 minute rest
4x RMM + 30x Split Jump+ 1 minute rest
2x RMM + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
60m Farmer’s Carry
30 sec push press
30 sec interval on machine of choice
4 Rounds, rest as needed
Then:
Cool Down Mobility work


In the Gym March 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good mornings with PVC across shoulders
Then:
Warm up to heavy RDL
Then:
5x RDL (fairly heavy)
3x heavy RMM
Rest ~60 sec
X 5 rounds
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability


In the Gym March 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
2 x 3 each side Single leg ass-to-bench
Then:
Find weight for heavy SLSLDL (can use BB/KB/DBs)
Then:
3x SLSLDL each side (heavy)
8x heavy Pull Overs
60sec rest
X 5 rounds
Then:
10x Goblet Squat
30m Rock carry hold (med ball)
60m Farmers carry
X 5 rounds, rest as needed to maintain form
If time:
8×30/30sec hard/easy at machine of choice
Then:
Cool down with mobility