Workouts

 
August 2022
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In the Gym June 6th

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
2x30m Tactical Lunge
2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.
Then:
3x TGU per side
6x Pull Over – can be same weight as TGU if appropriate.
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
30 sec ring suport
30 sec mtn climber
5 Rounds, minimal rest
Finish with the hateful 8
8x 30 sec work/30sec recovery machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 18th

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
30m OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
If TGU’s are a no go for athletes – have them do a combo KB Press and Stretch and Lunges or Step ups.
Then:
3x TGU per side – heavy-ish if form is good
8x Body Row
x 5 rounds rest as necessary so no form loss
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers – if on bench athlete can grab bench with hands and do leg lowers there – these can also we weighted light med ball between feet if appropriate for athlete.
5 Rounds, rest as needed no form loss
Finish with:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym April 13th

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 Overhead Walking Lunge
2 x 15 Air Squats
Then:
3x TGU
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + KB Swings
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
Cool Down Mobility work


In the Gym March 7th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms)
Then:
Warm up to weight in TGU
Then:
2x per side heavy TGU
5x Pull Ups
X 5, rest ~60sec between rounds
Then:
60sec Wall Sit Hold
60sec Burpees
(Athletes can pair up and alternate between the wall sit and burpees)
X 3
Then:
3 x 250m ski/row (sprint)
1:1 work:rest
Then:
Cool Down


In the Gym February 16

Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
5 x 2 TGU per side
Rest 60-90sec between sets
During rest, complete 5x push ups (can be on rings for added challenge)
Then:
10x Split jump (total so 5 each leg; can be weighted if appropriate)
10x KB Swing
x 5 rounds for time (minimal rest)
Then:
8 to 1 Pull up ladder, rest as needed between rungs
Then:
Cool Down w/mobility


In the Gym January 26th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
30m Single arm OH walking lunge (forward/backward each side)
Then:
Find weight / warm up to TGU heavy
Then:
2x TGU per side
5x heavy Pull Overs
X 5 rounds, rest 60-90sec between rounds
Then:
10x KB Swings
10x Split Jumps (total)
X 5, minimal rest
If time:
3x 60-90sec FLR or Plank on floor
1:1 work:rest
Cool Down with mobility


In the Gym October 11th

10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
3x TGU per side
6x Pull up
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
12x Frog Hops
5 Rounds, minimal rest
If time at end:
10x Side plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE
x 3-5 rounds, rest to maintain form
Cool Down


In the Gym September 29th

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
30m OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 8x Body Row
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down


In the Gym August 25th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm Weighted Walking Lunge (forward + backward)
Then:
Warm up to heavy TGU
Then:
2x each side TGU
5x Pull Ups, minimal assistance
Rest 60-90sec
x 6
Then:
30-20-10 reps of each (adjust to 20-15-10 if more appropriate for group)
Anchored Leg Lowers + Push Ups (inclined, knees, toes…)
If time:
1000m ski/row for time
Cool Down


In the Gym June 11th

10:00 Warm up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
Then:
5-1 Ladder TGU (each side).
Increase weight as you go and rest as necessary.
Between each “rung” complete 5x Burpees
Then:
8x Pull Overs
5x each side Windshield or Floor Wipers (Weights locked out over chest or arms on floor)
60sec Low Plank Hold (with alternating knee taps to floor for added challenge)
5 rounds, rest as needed
If time:
5x 200m ski or row (hard) / 60sec rest
(or 5 x 60sec airdyne sprints)
Then:
Cool Down, mobility…