Workouts

In the Gym January 21st

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Split Squat (Per leg) weighted KB at chest
10x Whip Smash (Go Hard)
x 5 rounds (Rest 30-60 sec between)
Then:
30-60 sec Squat hold with Landmine
10x Kayaker
8x GHD sit up or Weighted Sit up or SU of choice
x 4 rounds (Rest as needed)
Then:
3x 500m ski/row. 1:1 work/rest
Cool Down with mobility work


In the Gym October 26th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Push ups
Then:
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
Then:
8x Chest press
5x Split squat – weight held at chest, 5 per leg
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Ball Slam
Burpee
Frog Hop
Then:
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 23rd

STRENGTH  #10

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability – see small white boards for ideas

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

3 x 3 SLSLDL – KB

Then:

Warm up to Heavy Split Squat –  hold weight at chest

Then:

5x Split squat per leg, weight held at chest or BB on back

8x Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

Finish with the Hateful 8

8x 30 sec work/30sec recovery machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 3rd

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 8 Push ups
Then:
Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice
Then:
8x Chest press
5x Split squat – weight held at chest, 5 per leg
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Ball Slam
Kayaker (each side)
Frog Hop
Then: PE interval
1000m ski/row for time, or 4 min all out on airdyne.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym April 8th

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 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
8x KB Swing
60-90sec rest
x 5 rounds
Then:
8x Pull Ups
8x Push Ups – can be clapping
10x Anchored Leg Lowers (on bench or floor)
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down


In the Gym March 11th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge (forward/backward each side)
Then:
Warm up to heavy Split Squat (can hold weight at sides or at chest)
Then:
5x each side Heavy Split Squat
5x each side Single Arm/Single Leg OH Press
X 5 rounds, rest 30-60sec between rounds
Then:
10-1 KB Swing / Ball Slam Ladder
(10/1, 9/2, 8/3…)
If time:
1000m ski/row for time
Cool down with mobility


In the Gym February 4th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 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 November 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then:
5x Split Squat per leg hold Kbs or DBs at Front Rack position
8x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Up
10x Sit Ups (can be weighted; or crunches)
30 sec Ring support
x 4 rounds rest as necessary
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym October 20th

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
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
3x Split Squat per Leg
5x Strict OH Press
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
Pull Up / Burpees
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down


In the Gym June 18th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Warm up to split squat (heavy-ish) and box jump height
Then:
3x Split Squat per side
8x Box Jumps
60sec Rest
x 6 rounds
Then:
20sec all out sprint (outside, jump roping, hula hooping :), or at machine of choice)
60sec rest
x 8
Then:
5x Pull Ups
10x Anchored Leg Lowers/Lifts
60sec Mountain Climbers
x 4 rounds, rest as needed
Then:
Cool Down, mobility