Workouts

In the Gym December 22nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
2 x 30m Tactical Lunge
Then –
Warm up to weight for step ups, bent over rows and reverse flies
Then –
5x per side weighted Step Ups – hold weight at chest or at sides
5x Bent Over Rows (fairly heavy)
5x Reverse Flies (lighter than the row)
X 5 rounds, rest 60-90sec between rounds
Then –
5x Per side Half Kneeling KB Up Press
10x per side Plate Halos
60sec Wall Sit Hold – med ball on lap for extra challenge (no hands!)
X 4 rounds, rest as needed
If time –
8x 20sec on / 10sec off @ machine of choice
Then –
Cool down + stretch


In The Gym October 11th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
8x Front Raise, Lateral Raise, Reverse Fly
Then:
10x Squat to OH press with Landmine (5x Per arm, can switch at the top)
5x Bent Over Row
5x Reverse Fly
X5
Then:
10—1 Ball slam/Pushup Ladder
10/1, 9/2, 8/3…..
Then:
8x 20 sec sprint all out/10 sec rest, machine of choice


In the Gym June 14th

10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
(Break up into teams if group is larger than 3 people)
Then: (Team 1)
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
During rest: 5x Reverse Fly + 8x Frog Hops
Then: (Team 2)
5x Chest Press – DB or KBs, (floor or bench)
10x Deck Squats
60sec Ring Support Hold
4 rounds
If time:
6x 20sec sprint (all out) / 60sec rest @ machine of choice
Cool Down


In the Gym May 21st

10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym January 15th

POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Bear Crawl
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down


In the Gym November 13th

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 Front Squat 5 rep weight (about 75% of 1RM)
Then:
5 x 5 Front Squat – slow pull down, pause at bottom of squat, faster on the up
Rest 90sec between rounds;
During rest, complete 5x Reverse fly + 5x bent over row (DBs/KBs)
(Go lighter on the reverse fly than the bent over rows)
Then:
5x Floor Press
5x each side Windshield wipers – if appropriate, lock weights out over chest
5 rounds, rest as needed
Then – if time,
1000m ski/row for time
Then –
Cool Down, extra mobility, etc.


In the Gym March 29th

PE/SE
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
Then:
5x Front Raise
5x Lateral Raise
5x Reverse Fly
3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization)
Then:
15 – 1 Ladder Goblet Squats
between each “rung”, complete 8 calories @ ski or bike
Rest as needed to maintain form, goal is perfect posture for goblet squats!
Then:
5x Pull Up
10x Sit Ups (can be GHD if appropriate for athletes)
30sec Ring support hold
x 5, rest as needed to maintain form
Then:
Cool Down, stretch, extra mobility…


In the Gym October 5th

STRENGTH

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Good Mornings
2 x 30m Tactical Lunge watch posture
Then:
10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM)
Rest some between sets (1-2 minutes as athletes go heavier)
During rest, complete 5x Body Rows (Rings)
Then:
5x Reverse Fly + 5x Dips (or Push Ups; athlete dependent) + 10x Plate Halos each direction
5 Rounds, rest as needed
If time:
5x200m ski/row for time
Then, cool down


In the Gym September 25th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to heavyish front squat (5 rep weight)
Then:
5 x 5 Front Squats
Rest 1-2min between rounds
During rest, do 5x reverse fly + 5x bent over row
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
Then, if time:
6×30/30sec hard/less hard @ machine of choice
Cool Down


In the Gym March 2nd

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Reverse Fly + 5x Bent Over Row with DBs/KBs
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest
x 5-7 Rounds
Cool Down