Workouts

 
November 2021
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In the Gym November 10th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy SLSLDL, use BB or KB
Then
3x per side SLSLDL
6x Pull Up
5 rounds, Rest 1-2 minutes between rounds
Then:
10x Deck Squat (or Goblet Squat depending on ROM of athlete)
8x Dip/Ring dip
30 sec OH Plate Hold
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down


In the Gym October 8th

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 SLSLDL heavy (BB or KB)
Then:
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
30m Bear Crawl
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Cool Down


In the Gym Sept. 3rd

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good mornings
3 x 3 each side, Single Leg Bench Squat
Then
Warm up to heavy SLSLDL, with KB or BB
Then:
5x SLSLDL each side
3x Pull Ups (strict, dead hang; can be weighted if appropriate)
60-90sec Rest
x 5 rounds
Then:
8x Head Cutters
5x Split Jumps each side
x 5 rounds, rest as necessary to maintain form
Then, if time:
8 to 1 ladder Push Ups, rest some between sets
Then:
Cool Down


In the Gym August 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
2 x 3 each side Single Leg Ass-to-Bench Squat
Then:
Work up to heavy-ish SLSLDL (can use KB or BB, whichever is most appropriate for athlete)
Then:
5 x 4 each side SLSLDL
Rest 1-2 minutes between sets
During rest, complete 6x Pull Overs (fairly heavy)
Then:
10-1 Ladder
Goblet Squats + Strict OH Press
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Rest as needed to maintain form
Cool Down


In the Gym June 2nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Single Leg Squat to Bench
Then:
Work up to heavy SLSLDL BB or KB
Then
5 x 3 SLSLDL per side
In between sets complete 5x Dip or Ring dip
Then:
6x Goblet Squats heavy
8x Pull Ups
15m Bear Crawl
x 5 Rounds, rest some between rounds
Then, if time:
5x 20cal ski/row/airdyne
1:1 Work:Rest
Cool Down


In the Gym May 12th

10:00 Warm Up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
2 x 10 Good Mornings
Then: **break up into teams if group is bigger than 3 or 4; that way we can spread out the whip smash and pull up stations better)
Work up to heavy SLSLDL with BB or KBs (both hands holding weight)
Then
3x per side SLSLDL (heavy-ish)
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
6 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
15x Whip Smash
60second rest
5 rounds
Cool Down


In the gym February 26th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
6 x 3 SLSLDL
10x Anchored Leg Lower between sets.
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
rest 60
x 5
Cool Down


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 November 18th

Strength
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 8 good mornings
2 x 5 SOTS press with PVC
3 x 3 per side single leg ass to bench squat
Then:
Warm up to heavy SLSLDL – BB or KB
Then:
3x per side SLSLDL – BB or KB
15m Sled (or KB) Plank Pull heavy-ish
Rest 60sec
x 6 rounds
Then:
8x Goblet Squat
5x Body Rows – elevate feet, and/or single arm, if appropriate
60m Farmer’s Carry heavy
5 Rounds, rest as needed
Then:
Cool Down


In the Gym Aug 14th

August 15
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings
30m single arm OH Walking lunge; do one lap forward and backward then switch arms.
Then:
Warm up to heavy-ish SLSLDL
Then:
5x per leg SLSLDL
15m Bear Crawl heavy
5 Rounds, rest about 1 minute between rounds
Then:
30-20-10 reps of each
Whip Smash + KTE
If time:
8x 30/30sec hard /easy at machine of choice
Then, Cool Down