Workouts

In The Gym December 6th

10:00 warm up ski/row/airdyne
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats
3 x 5 Reverse Flies – with DBs or Cross-over symmetry bands
Then –
Warm up to Heavy(ish) Back Squat
Then –
5x Back Squats (can add chains for more fun πŸ˜‰ )
5x Chest Press (on floor / BOSU / or bench)
X 5 rounds, rest 1-2min between rounds
Then –
8x Pull Overs (fairly heavy)
30sec Ring Support
60sec Sit Ups
X 5 rounds, rest as needed to maintain form
If time –
1000m ski/row for time
Cool down + stretch


In the Gym December 1st

10:00 warm up
work on mobility/stability
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
10cal Ski Erg or Rower
10x Body Row
10x Sit Ups
10x Box Jumps
10x Burpees
X 5 rounds, rest as needed
** Can increase difficulty by having athletes do this β€œOn the Minute” – Athletes have 60sec to complete each movement. Remaining time in each minute is rest.
Then –
Abpocalypse!
30 sec sit up
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec feet to hands on floor
60 sec rest
X 3 rounds
Then –
Cool down, stretch


In the Gym September 6th

10:00 warm up, add in mobility/stability/baby ups as needed
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 8 goblet squat deep with hip opening and postural work!
Then:
6x heavy goblet squat
10x russian twist with landmine, can be 5 per side or ten athletes choice
x 4 rounds rest as needed
Then:
8x Pull Over
10x Deck Squat
20x Bulgarian Bag Swing (10x each direction) OR Halo
rest as necessary
x 5 rounds rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 3
Cool Down


In the Gym August 16th

10:00 warm up, add in mobility/stability/baby ups as needed
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 5 SOTS press in a squat if possible
3 x 6 goblet squat with hip opening stretch
Then:
Find weight for Strict Press, Athlete can work on OHS with PVC if they like to work advanced ROM.
Then:
5x Strict Press, if athlete has limited OH mobility have them use the landmine of OH press
10x Sit Up
30 sec side plank – per side, can to hip lower/lift to make harder
x 5
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down


In The Gym August 7th

10:00 warm up, add in mobility/stability/baby ups as needed
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focus on glute activation
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
10x Halo – each direction KB or Plate
x 5 rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
60 sec rest
x 4
Finish with
1000m row/ski for time or 50 cal Airdyne
Cool Down


In the Gym July 17th

10:00 warm up ski/row/bike
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
3 x 5 Squat Jumps
3 x 10 Push Press
Any additional mobility/stability work on own
Then –
10x Clean and Press (medium weight, BB or KB)
*Can try a Clean and Split Jerk for additional challenge/technical skill practice
500m Ski/Row for time (or 50cal airdyne)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Front Squats (or goblet squats)
60sec all out sprint ski/row/bike
x 4 rounds, rest 60seconds between rounds
Then –
3x Pull Ups
5x Dips (rings/bar/bench)
8x KB Swing
10x Sit Ups
x 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym June 7th

10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
3 x 5 Squat Jump
Then: can do single leg weighted step up with a speed component if jump not ok for athlete.
5x Box Jump 20” box
5x Box Jump 24” box
5x Box Jump 30” box if appropriate for athlete
4 rounds, finish round one, and begin round 2 back on the lower box.
This can be 12” 16” 20”, can use black foam boxes and can do a team and chase one another to share boxes.
Then:
10x GHD Sit up
10x Pull Over
8x Body Row
8x Lateral Raise
x 4 – 5 Rounds
If time:
Finish with 8x 20/10 work on machine of choice.
Cool Down Mobility work


In the Gym February 22nd

10:00 warm up
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
Any additional mobility work
2 x 5 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
X 4 rounds, rest as needed
Cool down, stretch


In the Gym February 4th

10:00 warm up + mobility
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
2 x 30m Tactical Lunge
Then:
Find weight for heavy split squat, farmers carry or front rack position athletes choice
Then:
3x Split Squat each side
5x Strict Press single arm single leg (5 per arm)
x 6, rest 30-60sec between rounds
Then:
12x Sit Ups (weighted if appropriate)
15m Bear Crawl
5x Push Ups
x 4-5 rounds, rest as needed
Then:
Cool Down 5 minutes on ski/row/bike easy pace
Mobility


In the Gym Sept. 1st

10:00 warm up
Individual mobility/stability
2 Γ— 8 shoulder openers
2 x 5 cuban press
3 Γ— 5 wall squats
2 x 30m Tactical Lunge
2 x 5 each side, Single Arm OH Press and Stretch
Then:
Warm up to heavy-ish RDL
Then:
5x RDL heavy KB or BB
12x Single arm weighted sit ups (switch sides at 6 reps)
Rest 60-90sec
x 5 rounds
Then:
5x Body Rows (set up FST Rings on Squat racks to spread people out ) + 10x Push Press
+ 10x KB Swings
x 4 rounds, rest as needed to maintain form
Then, if time:
4 x 250m ski/row for time
Rest 1minute between intervals
Cool Down