Workouts

 
April 2021
M T W T F S S
« Mar    
 1234
567891011
12131415161718
19202122232425
2627282930  

In the Gym March 8th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym Feb. 22

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete)
4x TGU + 10x KB Swing
3x TGU + 10x KB Swing
2x TGU + 10x KB Swing
1x TGU + 10x KB Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up / Dip Ladder
(8/1, 7/2, 6/3…)
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym February 10th


In the Gym January 29th

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
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In the Gym January 18th

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
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight and height for Dead Lift and Box Jump
Then:
10x Dead Lift (can be with Hex, BB, or KB)
10x Box Jumps
5 Rounds, rest as necessary
Then:
10x Pull Ups
60sec Mountain Climbers
4 rounds, rest as necessary
Then:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility




In the Gym November 23rd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m OH walking Lunge – forward backward each side
3 x 3 per side maxercist row
Then:
Warm up to heavy TGU
Then:
2x TGU per side – heavy
3x Strict Pull Ups (pull ups may be weighted if appropriate)
Rest 60-90sec
6 rounds
Then:
10 – 1 / 1-10 ladder,
Anchored Leg Lowers / Push Ups
(10/1, 9/2, 8/3…etc)
Then, if time:
4 x 250m ski/row (go hard!)
Then:
Cool Down


In the Gym November 13th

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 30m Tactical Lunge
2 x 5 Reverse Fly
Then:
5x per leg Weighted Step Up – Front Rack focus on posture
15m Heavy Bear Crawl
Rest 60sec
x5 (athletes can pair up and alternate step ups / bear crawl if class is large)
Then:
10-1 Ladder KB Swing + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed, can increase weight on KB swings as reps decrease.
Then:
Cool Down


In the Gym October 28th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down