Workouts

In the Gym January 22nd

Strength #18 – Monday
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 5 Reverse Flies (DBs or cross-over symmetry bands)
2 x 5 per side Single leg ass to bench squat
Then –
30m Weighted Walking lunge – hold weight @ chest or @ sides
5x Body Rows
30sec OH Plate Hold
X 5 rounds, rest ~1 minute between rounds
Then –
10 to 1 ladder Head cutters
Partner up (or use a stopwatch) – one person holds KB at chest while the other person completes a set, alternate down the ladder
If time –
60sec sprint + 60sec Rest @ machine of choice
X 3
Then –
Cool down + stretch


In the Gym November 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
If time –
3 x 250m Ski/Row for time
Rest 60sec btwn each
Then –
Cool down, stretch


In the Gym August 18th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
10x (total steps) weighted walking lunge, weight in Farmers Carry
30 sec OH Plate Hold
x 5 rounds rest as needed
Then:
8x Push up – rings, regular, bosu
30x mtn climber – total leg movements
x 4 rounds rest as needed
Then: 250m row/ski + 60 sec rest x 4
Cool Down


In the Gym June 19th

10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete)
Then: (Team One)
5x Front Squat +
15m HEAVY Sled Push but fairly fast, make em work!
x 5 rounds – athletes can pair up on FS and Sled push for space, split into teams if needed
Then: (Team Two)
5x Push Up
5x Body Row
30 sec OH plate hold
x 5 rounds
Then
8x 20/10 Machine of choice
rest 2:00
x 2
Cool Down plus mobility work


In the Gym April 19th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
2 x 5 Split Squats (each side)
Then –
30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
20x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
10x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
Rest 2 minutes
X 2 rounds (can bump to 3 for some groups)
Then –
60m Farmers Carry
30m Rock Carry
10x (each side) Lateral hops – on floor, BOSU, parallettes
60sec OH Plate Hold
X 5 rounds, rest as needed
Then –
Cool down, stretch


In the Gym March 17th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
Then –
2 x 10 of each (on each side) –
Side lying heel circles
Reverse clamshells
Side Lying Bicycles
Then –
10x Skater’s Lunge hops (each side)
10x Whip Smash
30sec OH Plate Hold
x 5 rounds, rest 60sec between rounds
Then –
8 to 1 ladder of each
Deck Squats
Bent Over Row
(rest as needed)
Then –
1000m ski or row for time
Cool down, stretch


In the Gym February 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 OHS to SOTS combo with PVC at wall
Then –
Warm up to Medium weight OHS (Or, Front Squat if no OH)
Then –
5 x 5 OHS (or Front Squat)
Rest ~1 minute between sets; if doing Front Squats, complete a 30sec OH Plate Hold during rest
Then –
15x Whip Smash
8x Body Row
60sec Wall Sit Hold (Med Ball on lap)
X 5 rounds, rest as needed
If time:
8x 30sec hard/30sec easy at machine of choice
Cool down, stretch


In the Gym January 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch


In the Gym October 10th

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 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push Press
5 Rounds, rest 60-90sec between rounds
Then:
30 sec OH Plate hold
30 sec Ring support
10x Split Jump
x 4 rounds minimal rest
Then:
Tabata interval:
6x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


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