Workouts

 
November 2018
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In the Gym October 24th

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good mornings (with KB)
3 x 3 per side KB press and stretch
Then:
Warm up to SLSLDL
Then:
3 per side SLSLDL
5x per side, Single arm single leg OH press (push overhead with hand opposite to standing leg) keep hips square and focus on stabilizing core while pushing overhead
6 rounds
Rest about 1 minute between rounds
Then:
5x Body Rows + 8x Pull overs + 30sec ring support
5 rounds, rest as needed
If time:
3 x 500m ski/row for time
Rest 2 minutes between each effort
Then, cool down


In the Gym July 20th

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
2 x 10 Good Mornings
Then:
Warm up to Heavy SLSLDL
Then:
6 x 2 SLSLDL per side
Rest 2 minutes between rounds,
During rest, complete 5x Pull Ups
Then:
10-1/1-10 Ladder
KB Swings / Push Press
Rest as needed
If time:
1000m ski/row for time
Cool Down


In The Gym June 11th

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
2 x 10 good mornings
30m Tactical Lunge

Then:
Warm up to SLSLDL heavy (BB or KB)

Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip

Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed

Then, if time:
8 x 30/30sec Hateful eight
Cool Down


In the Gym March 23rd

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30m Tactical Lunge
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:
8x Pull Ups
10x Windshield Wiper or Floor Wiper (5 each side)
30 sec Ring support
x 5 Rounds, rest as needed
Then, if time:
4 x 250m ski/row for time/60sec Airdyne
1:1 Work:Rest
Cool Down


In the Gym February 28th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good mornings
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
3x Strict Dead Hang Pull Ups between sets (weighted if appropriate)
5 rounds, Rest 1-2 minutes between rounds
Then:
5x Push Press
10x KB Swings or Frog Hops
60sec sprint ski/row/airdyne
60second rest
5 rounds
Then:
Cool Down


In the Gym December 4th

Strength

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
3x SLSLDL per leg
8x Dip or Ring dip – can be assisted
5x Push Up
5 rounds
Then:
10x Anchored Leg lower
60 sec FLR
x 5
Finish with 2000m row or ski for time.
Cool Down


In the Gym November 30th

Strength

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down


In the Gym September 12th

Strength + Supplemental

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 2 SLSLDL
In between sets 10x Push ups (ring push ups, archers, etc)
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
60 sec Overhead hold
x 5
Then:
3 x 500m row/ski
1:1 work:rest ratio
Cool Down


In the Gym July 18th

Strength

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
5 x 3 SLSLDL
In between sets, complete 5x Ring Dip
Then:
10x Windshield Wiper or Floor Wiper
60 sec FLR
x 5
Then:
Finish with 2000m row or ski for time.
Cool Down

Athletes: Jess, Lara, Karla

18Jul2017


In the Gym July 6th

Strength Endurance

10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 × 5 Wall squats
3 x 3 SLSLDL per side
2 x 10 KB Swing
Then:
Work up to a heavy Dead Lift
Then:
5 x 5 Deadlift – touch and go
Between sets, complete 5x Strict OH Press
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
X 5
Cool Down

Athletes: Erin, Molly, Jess

06july2017