Workouts

In the Gym October 7th

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
5x RMM
5 Rounds, rest as needed
Then:
5x Pull Up
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
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 October 5th

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 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go nice controlled tap
8x Pull Up
x 5 Rounds rest as needed
Then:
15-10-5 reps of each
Pull Over
Windshield Wiper
Head Cutter
Minimal rest
Then:
Finish with PE interval
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.

In the Gym October 3rd

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
2x 10 Good Mornings
Then:
3x SLSLDL per leg
6x Ring Push up
5 rounds rest as needed
Then:
6x Bent Over Row
10x Deck Squat
30m Bear Crawl
4 Rounds minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.