Workouts

 
March 2021
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In the Gym February 12th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift, rest 1-2min between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
10x Ring Push up (or regular)
60sec OH Hold (plate or BB)
x 5, rest as needed
Cool Down


In the Gym February 8th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
10x Cross Sym Row and Fly
3 x 5 Body Row
Then
Work up to Heavy Bent Over Row (KBs, DBs, or BB)
Then
5x Bent Over Row + 5x Push Up (Can be ring push ups)
rest as necessary so no form loss.
x 6 rounds
Then:
2x Tgu per side + 30 sec ring support
x 4 Rounds
If time:
8x 20/10 Flutter kick 10 sec rest can be a hold (;
Cool Down
CoolDown – Mobility


In the Gym December 14th

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 TGU 3 per side (heavy-ish) Then: 6 x 3 per side TGU Rest […]


In the Gym August 19th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30 M Tactical lunge x 2-watch posture!!
Then:
5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups)
x 5 rounds, rest as needed
Then:
8x Push Ups +
60sec FLR
4 rounds – rest as necessary
Then, if time:
3x 500m ski/row for time
rest 2minutes between each effort
Then, Cool Down


In the Gym July 24th

PE/SE
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
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each –
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down