Workouts

 
October 2020
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In the Gym September 9th

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 single arm OH walking lunges (forward/backward with one arm, then switch)
Then:
Warm up to TGU heavy
Then:
6 x 2 per side TGU (if TGU not appropriate for athlete, they can do strict press and weighted walking lunges or step ups and sit ups)
Rest about 1- 2 minutes between sets
Then:
5x Pull Overs (heavy-ish)
30 sec side plank each side.
5 rounds rest as needed
If time:
4 x 250m ski/row for time (go hard!)
Rest 1 minute between efforts
Then, Cool Down


In The Gym August 31st

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
5x TGU (per side) + 5x Body Row
4x TGU + 5x Body Row
3x TGU + 5x Body Row
2x TGU + 5x Body Row
1x TGU + 5x Body Row
Increase weight for TGU as you go and rest as necessary.
Then:
10x KB Swing
8x Ball Slam
5x Pull Ups
5 Rounds, minimal rest
Then, if time:
2000m ski/row for time
Then, Cool Down.


In the Gym March 4th

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down


In the Gym February 24th

Feb 24
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 Ladder with 30 sec ring support between rungs of ladder
Then:
If time 60 sec interval 60 sec rest, three rounds machine of choice.


In the Gym January 31st

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
30m OH walking lunge (forward / backward each side)
Then:
1x TGU per side
5x RDL (2xKBs)
15m Weighted Walking Lunge (same weight as RDL?)
6 rounds, rest as needed to maintain form
Then:
40-30-20-10 calorie ladder on machine of choice (or 30-20-10 if more appropriate for group)
Rest 90sec between efforts
During rest, do 50x mountain climbers (total)
Then:
Cool Down


In the Gym December 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
3 x 6 Goblet squats – deep, hip opening, focus on posture
2 x 30m Tactical Lunge
Then:
Warm up to TGU 3 per side (heavy-ish)
Then:
6 x 3 per side TGU
Rest 90sec between sets
During rest, complete 5x Strict Push Ups – can be ring push ups or archers (3 per side) if appropriate
Then:
10x Anchored Leg Lowers
15m Standing Sled Pull (should be heavy)
5 Rounds, rest as needed
If time:
8×30/30 “hateful eight”
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 July 31

July 31st
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU
Then
6 x 2 TGU per side
Rest 2min between sets; During rest, complete 15m Sled Plank Pull (heavy)
Then:
10x Whip Smash
10x Plate Halos or Bulgarian Bag Swings each direction
30sec Ring Support Hold
5 Rounds
If Time:
1000m ski/row for time
Cool Down


In The Gym May 22nd

May 22nd
STRENGTH
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
2 x 5 SOTS Press w/PVC
30m OH Walking Lunge – forward/backward each arm
Then:
Warm up to Heavy TGU
Then:
3x TGU per side
5x Pull Ups (add weight if appropriate for athlete)
5 Rounds, rest 60-90 sec between rounds
Then:
30-20-10 reps of each
GHD Sit up
Burpee
Split Jump
Then:
1000m ski/row for time
Cool Down


In the Gym May 3rd

STRENGTH
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to heavy TGU
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 5x Bent Over Row
Then:
5x Floor Press
5x Floor Wipers per side (hold weights locked out over chest for Floor Wiper, same as floor press weight)
5 Rounds, rest as needed
If time:
3 x 30sec mtn climber/30 sec ring support/ 30 sec rest
Cool Down