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In the Gym December 2nd

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 Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]


In the Gym November 29th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to ~heavy Front Squats (3 rep weight)
Then:
6 x 3 Front Squat
Rest 90 sec between sets
During rest, complete 5x Heavy Pull Over
Then:
10x Bulgarian Bag Swings – each direction (Plate Halos if more appropriate for athlete)
8x KB Swings
5x Burpees
x 5 Rounds
Then:
Cool Down


In the Gym November 22nd

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat jumps
Then:
Warm up to Back Squat bar + chains – heavy-ish see below
Then:
6 x 3 Isometric – Dynamic Back Squat with chains (depending on athlete, can use 15# bar + chains, 45# bar + chains, can also add weight on top of chains)
For each rep, 3 second pause @ 4 positions on the way down (top of squat, 1/3 depth, 2/3 depth, full depth)
Try to accelerate fast going up
Rest 60 sec between each set (can pair up and alternate w/partner)
Then:
8x RMM (light-ish weight)
Rest 60sec
6x RMM (heavier weight)
Rest 60sec
4x RMM (heavier weight)
Rest 60sec
2x RMM (heaviest weight)
Then, if time:
3 x 500m ski/row (go hard!) / rest 2 minutes between each
Then, cool down


In the Gym November 20th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 8 DB PP
3 x 3 per side single leg ass to bench squats
Then:
10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides or chest athlete’s choice
10x Plate Halos each direction (can swap for Bulgarian Bag Swings if appropriate)
Rest 60sec
x 5 rounds
Then:
10x Ball Slams – really focus on getting power from glutes, maintaining proper posture
5x Burpees
30sec Bottom of squat hold
x 5 rounds, rest as needed to maintain form
Then: Cool Down


In the Gym November 18th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 3 per side KB press and stretch
3 x 5 SOTS press
Then:
Warm up to OHS – do first with PVC against the wall, then can go to 15# bar if it looks good – or stay with pic and just focus on mobility / posture (3 x 5 at the wall if not going weighted overhead)
Then:
5 x 5 OHS (or heavy goblet squat or other type of loaded squat if no OHS for athlete)
Rest 60sec between rounds
Then:
10x KB swings
10x Deck Squats
5x Pull Ups
Rest 60sec
5 Rounds
Then:
3 x 60 sec FLR / 60sec rest
Then: Cool Down


In the Gym November 15th

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 8th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
5x TGU per side (light, use as warm up to DL)
Then:
Warm up to ~75% 1RM Dead Lift
Then:
5 x 5 Dead Lift – hex / BB / KB
Rest 60sec between sets
Then:
10x Plate Halos – each direction
30sec Ring Support
5x Dips – on rings or dip bar
5 rounds, rest as needed yes this should smoke the shoulders
Then:
8x 30/30sec “hateful eight” go hard (:
Then:
Cool Down


In the Gym November 6th

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 November 4th

Strength
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm Up to ~75% 1RM Back Squat
Then:
5 x 5 Back Squat
Rest 90sec between sets.
During rest, complete 5x heavy pull overs
Then:
Partner up…or estimate times if not in partners
P1 10x Pull Ups
P2 Super Push Ups until pull ups are completed (feet in FST, do one push up then one knee tuck with feet in FST = 1 rep) – athletes can do mountain climbers if super push ups are not appropriate.
x5 rounds, minimal rest
Then, if time,
2000m ski/row for time
Then, Cool down


In the Gym November 1st

PE/SE
warm up 10:00
2 x 8 Shoulder Opener 
2 x 5 Cuban press
Mobility work
3 x 5 Wall Squats
30m OH Walking Lunge
Then:
60 sec Rock Carry Hold 
60 sec ski erg/row/or bike sprint – go hard!!
Switch 
60sec rest
x 6 Rounds  – rounds can be reduced depending on athletes.
Then: rest 3min
then:
10x KB Spike Swings (or squat swings if more appropriate)
10x (Weighted if appropriate) Split Jumps  -total so 5 per leg
x 5 rounds
Then: 
3x 30 sec Ring Support trade off
Cool Down