Workouts

 
November 2021
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In the Gym August 25th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm Weighted Walking Lunge (forward + backward)
Then:
Warm up to heavy TGU
Then:
2x each side TGU
5x Pull Ups, minimal assistance
Rest 60-90sec
x 6
Then:
30-20-10 reps of each (adjust to 20-15-10 if more appropriate for group)
Anchored Leg Lowers + Push Ups (inclined, knees, toes…)
If time:
1000m ski/row for time
Cool Down


In the Gym June 18th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Warm up to split squat (heavy-ish) and box jump height
Then:
3x Split Squat per side
8x Box Jumps
60sec Rest
x 6 rounds
Then:
20sec all out sprint (outside, jump roping, hula hooping :), or at machine of choice)
60sec rest
x 8
Then:
5x Pull Ups
10x Anchored Leg Lowers/Lifts
60sec Mountain Climbers
x 4 rounds, rest as needed
Then:
Cool Down, mobility


In The Gym March 29th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m Tactical Lunge
2 x 10 Good Mornings
Then:
Find weight for Sled Push and KB swings
Then:
10x KB Swings + 15m Sled Push – heavy and fast
Rest 30-60sec
x 6 Rounds
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
Then:
5x Step up per leg
5x Pull Up
x 6 Rounds, rest ~1min between rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility


In the Gym September 7th

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 8 Goblet Squats – deep, hip opening, hold at bottom, focus on posture!
Then:
Can split people up into teams if class is large – no more that 4 people per station; rotate teams through stations…
Then: (Team 1 – if teams are necessary)
Warm up to Front Squat weight
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)

Then: (Team 2)
30x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so athlete can move relatively quickly)
Switch events
5 rounds
Then: athletes switch stations if working in teams
Then:
8 to 1 Pull Up Ladder 20sec ring support between sets of pull ups.
Then
Cool Down


In the Gym May 6th

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
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL heavy-ish
5x Pull Ups
10x GHD or Atomic Sit Ups
5 Rounds, rest some between rounds, can have athletes rotate through stations if big class
Then:
5x Headcutter
5x Burpee
5x Ball Slam
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down