Workouts

 
January 2023
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In the Gym December 23rd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Body Row
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
120 sec plank hold (can break up as needed)
Then:
40-30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then,
Cool down


In the Gym November 9th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 per side KB Press and Stretch
2 x 5 per side Split Jumps
Then –
5x Push Press (~heavy)
30sec Mountain Climbers
Rest 60sec
X 5
Then –
5x Pull Ups
15x Whip Smash
Rest 60sec
X 5
If time –
4 x 200m Ski/Row sprints (go hard) at ski or row
Rest 60sec between each
Cool down with mobility


In the Gym September 16th

STRENGTH #7

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

3 x 6 Goblet Squat

3 x 3 Maxercist row

Then:

Warm up to Heavy Dead Lift – reasonable for 5 reps

Then:

5x Deadlift

8x Push up

x 5 rounds, rest as necessary so no form loss.

Then: 

5x Floor Press

10x Kayaker

30 sec Whip Smash

5 Rounds, minimal rest

Then:

Finish with 8 – 1 Pull Up ladder

Rest as needed between sets to finish each rung of ladder with no breaks, can be assisted.

Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym July 18th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
10x each side High Knee March
2 x 5 each side Single leg squat to bench
2 x 5 OH Press and Stretch (KB or DB; light, warm up weight)
Then –
8x each side Step Ups with high knee drive (can be weighted if appropriate)
5x RMM (heavy-ish DBs)
Rest 60sec
X 5
Then –
15x Whip Smash
10x Bulgarian Bag Swings (or Plate Halos) – each direction
60sec Wall Sit Hold
Rest 60sec
X 5
Cool down with mobility


In the Gym May 25th

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 Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat appropriate for 5 reps
Then:
5x Front Squat
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs whip smash
30 secs Halo or Bulgarian bag swing- switch direction at 15 sec
30 sec sit up
30 sec rest
x 3-4 rounds – athletes can partner up or team up in a group of up to 4 and roll through this.
If time:
3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym October 14th

Power
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 5 Goblet Squats
2 x 5 Squat Jumps
Then:
Warm Up to Front Squat 5 rep weight (moderately heavy)
Find height for box jumps, do a few reps to warm up
Then:
5x Front Squats
7x Box Jumps
x 6 Rounds, rest ~30-60sec between rounds
Then:
30sec Mountain Climbers + 30sec Ring Support + 5x Floor Wipers (or windshield wipers) each side
4 Rounds, rest as needed
Then:
Cool Down, stretch


In the Gym Oct. 7th

Power
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 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm, then switch)
Then:
15x Whip Smash
10x Ball Slams
10x Split Jumps (total)
30 sec rest
6 Rounds (can reduce to 5 if needed)
Then:
15m Sled Pull Plank (KB if sled is too heavy)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
8×30/30sec hard/less hard “hateful eight” at machine of choice
Cool down, stretch


In the Gym September 7th

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, hold at bottom, focus on posture!
Then:
Can split people up into teams if class is large – no more that 4 people per station; rotate teams through stations…
Then: (Team 1 – if teams are necessary)
Warm up to Front Squat weight
Then:
5 x 5 Front Squats
Pause at bottom of squat and find stability, then power up to standing
Alternate with partner, 1:1 Work:Rest (or about 1 minute between sets)

Then: (Team 2)
30x whipsmash
RMM until whip smash is complete (use lighter DBs 10 – 20# – so athlete can move relatively quickly)
Switch events
5 rounds
Then: athletes switch stations if working in teams
Then:
8 to 1 Pull Up Ladder 20sec ring support between sets of pull ups.
Then
Cool Down


In the Gym August 12th

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 July 8th

PE/SE
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
Then:
10x Goblet Squats
15x Whip Smash
10x each direction Plate Halos
x 5 rounds, rest as needed
Then:
30m Sled Push (moderately heavy)
8x Burpees
x 5 rounds, rest as needed
Then:
Cool Down