Workouts

 
July 2022
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In the Gym June 27th

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 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 24th

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 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push up
5 Rounds, rest 60-90sec between rounds
Then:
10x Sit Ups (can be weighted)
30 sec Ring support
5x KTE
x 4 rounds minimal rest
If time:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym June 22nd

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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym December 27th

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
3 x 5 Squat Jumps
Then:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
8x Box Jump
x 5 rest as necessary after box jumps
Then:
8x Bench Press
8x Strict press
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym October 22nd

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
(Emily- Banded rows- 2×10 each. Watch her neck, and feel her lats to remind her of engagement)
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm (Rachel: 3×6 goblet squat)
Then:
Warm up to Heavy TGU – keep weight light if still working on ROM
Then:
3x TGU per side (Rachel can do light Deadlifts if ok- light hexer, elevate her. if this doesn’t feel good- do heavier goblet squats)
30sec ring support (Rachel if not ok-plank)
4 Rounds, rest 60-90 sec between rounds
Then:
20-15-10 reps of each
Head Cutter (Rachel if not ok- Pullover)
Kayaker (each side)
Frog Hop
Then:
1000m ski/row for time
Cool Down


In the Gym September 8th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down


In the Gym September 6th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down


In the Gym August 20th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH Walking Lunge (forward/backward each side)
Then:
Warm up to heavy weighted step up, hold weights at chest or at sides (athlete’s choice)
Then:
3x each side Weighted Step Up (heavy)
3x each side Single Arm/Single Leg OH Press (stand on right leg, push with left arm, then switch)
x 6 rounds
Rest 60-90sec between rounds
Then:
5x Body Row at rings
10x Goblet Squats
15x Sit Ups
x 4, rest as needed
Then, if time:
3 x 60sec FLR or Plank, rest 60sec between each
Cool Down


In the Gym August 16th

STRENGTH
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 each side, Single leg ass to bench squat
Then:
10x (total) Weighted Walking Lunge, hold KBs (or DBs) in Front Rack position
3x Push Plank Row with DBs (heavy)
Rest ~1min
x 6 Rounds
Then:
30sec Halos (or Bulgarian Bag Swings) each direction
10x KB Swings
30sec Bottom of Squat Hold
30sec Rest
x 4 Rounds
Then, if time:
Finish with 2000m ski or row for time (or 10min air dyne for calories)
Cool Down


In the Gym August 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
2 x 5 SOTS press with PVC at wall
2 x 5 squat jumps
Then: (Team 1)
Work up to a heavy-ish Back Squat
Then:
5 x 5 Back Squat, pause at bottom of squat to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down