Workouts

In the Gym February 7th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/backward, switch)
Then:
5x Split Jumps (Per side)
5x Strict Press
x5 rounds (Rest 60 sec or so between)
Then:
10x Deck Squats (Or feet to hands)
30-60 sec plank (Per side. add shoulder tap for challenge or drop to Bottom knee to modify)
8x Pullups
x 4 rounds (Rest as needed)
Then: 8×20 sec hard/10 sec rest, interval on machine of choice.
Cool Down with mobility work


In The Gym October 23rd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Pushups
Then:
6x Goblet Squats
8x KB Swings
10x Strict Press
X4
Then:
10x Landmine backwards lunge (5x Per side)
10x (Total) Landmine Russian Twist
30 sec ring support
X4 rounds
Then:
2000m Ski/Row. or 100 cal on Airdyne


In the Gym September 18th

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
30m OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down


In the Gym August 16th

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
2 x 5 SOTS press in a squat if possible
3 x 6 goblet squat with hip opening stretch
Then:
Find weight for Strict Press, Athlete can work on OHS with PVC if they like to work advanced ROM.
Then:
5x Strict Press, if athlete has limited OH mobility have them use the landmine of OH press
10x Sit Up
30 sec side plank – per side, can to hip lower/lift to make harder
x 5
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down


In the Gym August 4th

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 3 slsldl
Then:
Work up to a heavy DL – heavy relative to athletes experience with DL
Then:
5x deadlift
5x strict press
x 5 rest as needed
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
x 4
Cool Down


In the Gym June 14th

10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work


In the Gym April 24th

10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB Stretch and Press
Then:
5x Deadlift
5x Strict Press single leg single arm
X5 rounds (rest 60 seconds between)
Then:
8x Pullovers
30-60 sec Ring Support
10x Kayaker
X5 rounds
Then:
8×30/30 Hard/Easy on machine of choice.


In the Gym December 12th

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
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym October 19th

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
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym July 4th

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
2 x 8 Good Morning
Then:
Warm up to RDL weight – BB or heavy KB
Then:
5x RDL
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press/Bosu chest press
8x Strict press
10x GHD Sit up or regular sit up
x 4 rounds minimal rest no form loss
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.