Workouts

In the Gym January 3rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
30m Single Arm OH Walking lunge (forward + backward, then switch arms)
Then –
Find weight/warm up to heavy-ish TGU
Then –
2x per side TGU
5x Push Ups (on rings or BOSU for extra challenge)
X 5 rounds, rest 1-2minutes between rounds
Then –
60m Farmers Carry
30m Rock Carry (with Med ball)
10x (each side) Lateral Hops – can do on floor, with parallettes, or back and forth over BOSU
X 4 rounds, rest as needed
If time –
3 x 500m Ski/Row for time
Rest 1-2minutes between each
Then –
Cool down + Stretch


In the Gym September 22nd

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down


In the Gym September 6th

10:00 warm up, add in mobility/stability/baby ups as needed
2 × 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 April 21st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
“On the Minute”
10cal Ski Erg or Rower
10x Pull Ups
10x Sit Ups
10x Ball Slams
10x Burpees
X 5 rounds
Athletes have 60sec to complete each movement. Remaining time in minute is their 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 – 5 rounds, depending on how much time is left / how much you want to throw people under the bus 😉
Then –
Cool down, stretch


In the Gym June 15th

STRENGTH
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
3 x 6 Goblet Squats
30m Tactical Lunge
Then:
Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar.
Then:
5×5 Back Squat Bar + Chains – pause at bottom of squat, then accelerate up out of it.
(regular back squats if more appropriate for athlete)
Rest 60-90sec between sets
Then:
8x Body Row
5x Heavy Pull Overs
60sec Mtn Climber or Knee tuck (can be with FST or Stability ball)
5 Rounds; rest as needed
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down


In the Gym July 12th

July 12
PE/SE
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
3 x 6 Goblet Squats
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each –
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym June 21

June 21
POWER
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
3 x 8 Goblet Squats
3 x 5 Squat Jumps
Then:
10x Back Squats @__ / 10x Box Jumps @ 12”
8x Back Squats @ __ (increase weight) / 8x Box Jumps @ (increase height?)
5x Back Squats @ __ (increase weight) / 5x Box Jumps @ (increase height?)
Then 4 more rounds of 5x BSQ / 5x Box Jumps
Rest ~60sec between sets of 5
Then:
15m Weighted Walking Lunge
15m Flying Burpees
8x Body Row
6 Rounds, rest as needed
Then:
Cool Down