Workouts

 
November 2019
M T W T F S S
« Oct    
 123
45678910
11121314151617
18192021222324
252627282930  

In the Gym November 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm Up to ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, 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 October 24th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good mornings (with KB)
3 x 3 per side KB press and stretch
Then:
Warm up to SLSLDL
Then:
3 per side SLSLDL
5x per side, Single arm single leg OH press (push overhead with hand opposite to standing leg) keep hips square and focus on stabilizing core while pushing overhead
6 rounds
Rest about 1 minute between rounds
Then:
5x Body Rows + 8x Pull overs + 30sec ring support
5 rounds, rest as needed
If time:
3 x 500m ski/row for time
Rest 2 minutes between each effort
Then, cool down


In the Gym October 19th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
30m single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to heavy Turkish Get Up (TGU)
Then:
6 x 2 per side TGU
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30x double count Flutter Kicks
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In the Gym Aug 2nd

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 30/30 sec DB Push Press/OH Hold

2 x 30/30sec squat/squat hold

Then:

Warm up to heavy-ish BB Jerk or Push Press

Then:

5 x 5 BB Jerk (or Push Press)

Rest 1-2 minutes between sets

During rest, complete 5x Box Jumps (go high if possible)

Then:

30-20-10 reps of each:

Pull Overs + Push ups

Then, if time:

Ab circuit :) 30sec flutter kicks + 30sec mtn climbers + 60sec sit ups + 60sec plank hold

3-4 rounds; rest 60sec between each round

Cool Down


In the Gym July 19th

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
30 x Tactical Lunge
Then:
Warm up to Romanian DeadLift
Then:
5x RDL Heavy
5x Pull Overs, heavy
5 Rounds, rest some between/during rounds
Then:
10x Med Ball Sit Toss
60 sec Plank/Push up, one push up every 10 secs during plank.
5 Rounds
If time:
hateful eight 8 x 30/30 sec
Cool Down


In the Gym April 20th

POWER

10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 deep goblet squat with hip opening stretch
2 x 5 squat jump
Then:
Warm up to Back Squat – not too heavy
Then:
Dynamic-Isometric Back Squat Bar + Chains
Hold 3 secs at top, 3 sec @ 1/4 way down, 3sec @ 1/2 way down, 3sec @ 3/4 way down, then 3sec @ at quads parallel. Jump out of last hold.
4 reps, 3 rounds alternate sets with a partner (1:1 Work:Rest)
Then:
3x @ same weight as above, this time 3-sec hold and jump up from each position on the way down
(1 rep = lower to 1/4 way down, hold and jump up; then lower to 1/2 way down, hold and jump up; lower to 1/2 way down, hold and jump up…etc…)
One person goes through sequence once, then switch
Complete 4 times through, alternating for 1:1 work:rest
Then:
5x Pull Overs + 5x Floor Press + 5x Leg Lowers with Weight Locked out above chest (same as floor press)
5-7 rounds, rest as needed
Then, if time:
4 x 250m interval
1:1 work rest

Cool Down


In the Gym March 30th

STRENGTH

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
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below…
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 8x Burpees
Then:
10-1 Pull Overs/1-10 Push Press ladder
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4-5 rounds, keep pace consistent for sprints
Cool Down


In the Gym March 9th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
3 x 5 OHS + SOTS Press
3 x 6 Deep Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS, rest 1 – 2 min between sets
Then:
8x Anchored Leg Lowers (weighted if appropriate)
10x Pull Overs
12x Sit Ups (add weight if appropriate)
30 second Ring Support
5 Rounds
Then: if time,
1 to 10 Sadistic squat ladder (partner one squats while partner two holds bottom of squat; go back and forth up the ladder) – for extra challenge go back down the ladder 10-1.
Then:
Cool Down