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In the Gym May 15th

STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]




In the Gym May 6th

STRENGTH
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:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack
Then:
5x Step Ups heavy
5x KB Swing (heavy if appropriate)
5 Rounds, depending on group’s fitness
Rest about a minute between rounds (Can have pairs of athletes share boxes and alternate movements)
Then:
5x Pull Ups
5x Strict Press If appropriate for athlete
8x Anchored Leg Lowers (add weight at feet if appropriate)
5 rounds, rest as needed
Then, if time:
1000m ski/row for time, or 100 cal airdyne
Cool Down


In The Gym May 4th

STRENGTH
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
3 x 6 goblet squat
Then:
Warm up to Heavy Back Squat (for 5 reps)
Then:
5 x 5 Back Squats
Rest 1 – 2 minutes between sets,
Then:
8 to 1 Ladder Body Rows
Between rungs of ladder, complete
During rest, 60 sec – 30 sec per side, side plank with stability ball.
Then
5x Super Push up: (one knee tuck, one push up – feet in FST)
60 sec OH plate Hold
x 5
If big group half can to body row side plank half can to super push up
Then:
Cool Down


In the Gym March 13th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3×5 wall squats
2 x 5 push up
Then
Work up to heavy chest press/bench press weight, make sure athlete gets a spot as necessary.
Can be bench or bosu
5x Chest press
10x Ball Slam
x 5
then:
60 sec FLR
60 sec Weighted Wall Sit
60 sec Frog Hop
60 sec rest
x 3
Cool down with
8x 30/30 machine of choice.


In the Gym January 20th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH Walking Lunge (single arm, forward/backward each side)
3 x 3 per side Maxercist Row
Then:
6 to 1 TGU ladder (per side)
Between “rungs”, complete 15m Bear Crawl
Rest as necessary to maintain form
Can increase weight on TGU as reps decrease
Then:
15-10-5 reps of each:
Anchored Leg Lowers + Burpees
If time:
2000m @machine of choice
Then:
Cool Down