Workouts

 
January 2023
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In the Gym December 26th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 goblet squats
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
3 x 250m Row or Ski
While one person is doing the sprint, their partner holds 2x heavy KBs at their chest in a front rack hold
Alternate sprinting and holding
(If no partner, just hold for 1min after doing the sprint)
Then –
2 minute rest
Then –
12x Med Ball Sit Toss (with partner, or can do regular sit ups or weighted single arm sit ups as an alternative)
30sec Mountain Climbers
30sec Kayakers
30sec Ring Support Hold
30sec Rest
X 3-4 rounds
Then –
Cool down


In the Gym December 21st

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 morning with KB
Then:
15m Sled Push (heavy)
10x Goblet Squats
10x KB Swing
5 Rounds, rest as needed
Then:
10x Skaters Lunge with Landmine or Unweighted Skater’s Lunge (or Regular lunge)
8x Pull Ups
30sec Flutter Kicks
5 Rounds, rest as needed
Then:
Cool Down


In the Gym November 23rd

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 8 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility


In the Gym November 21st

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 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility


In the Gym November 18th

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 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility


In the Gym November 14th

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 30m Tactical Lunge
2 x 5 Push Ups
(**If big class, break up into two groups team 1 / team 2, then switch)
Then – (team 1)
30x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
20x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
10x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
2 minute rest
X 2-3 rounds depending on group
Then – (team 2)
8x Body Row at rings or BB
8x Dips (@bench/bars/rings)
30sec Ring Support
X 4 rounds, rest 30-60sec between rounds
Then –
Cool down with mobility


In the Gym November 11th

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 5 Tuck Jumps
Then –
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 3 more rounds of (3x F Sq / 3x Box Jump)
*Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then –
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws (or Single arm weighted sit up, or GHD sit ups)
4 rounds, rest some between rounds
Then:
60sec Flutter Kicks + Rest 60sec
x 3
Cool Down


In the Gym November 9th

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 per side KB Press and Stretch
2 x 5 per side Split Jumps
Then –
5x Push Press (~heavy)
30sec Mountain Climbers
Rest 60sec
X 5
Then –
5x Pull Ups
15x Whip Smash
Rest 60sec
X 5
If time –
4 x 200m Ski/Row sprints (go hard) at ski or row
Rest 60sec between each
Cool down with mobility


In the Gym November 4th

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 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller


In the Gym August 22nd

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 Deck Squat
20x Pull Overs (medium heavy)
30x Air Squat (or goblet squat)
40x Mtn Climber (each side)
50x Sit Up (GHD, Weighted, or non-weighted)
40x Body Row
30x Leg Lower
20x Push Press
10x RPM 😉
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down, stretch