Workouts

In the Gym November 30th

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
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.

In the Gym November 28th

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:
20-15-10-5 reps of each
Push Up
Kayaker
Ball Slam
Minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.

In the Gym November 23rd

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 8 Goblet Squats – deep work on hip opening and posture
Then –
Use same KB for all movements if possible –
15m Weighted Walking Lunge (hold KB at chest)
5x Head Cutters (same KB as lunge)
10x KB Swings (same KB as Head Cutters)
X 6 rounds, rest 60sec between rounds
Then –
6 to 1 ladder
Pull Ups + KTE (or feet to hands on floor)
Rest as needed to maintain form
Then, if time –
30 – 20 – 10 calories @ machine of choice
Rest 1 minute between each
Then –
Cool Down with mobility

In the Gym November 21st

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 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility

In the Gym November 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
2 x 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility

In the Gym November 16th

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
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
Warm up to Back Squats – bar plus chains if appropriate
Then –
5x Isometric – Dynamic Back Squats* (BB + chains)
* For each rep – pause for 3 seconds at 3 positions on the lower (1/3, 2/3, full depth) then accelerate fast up.
8x Burpees
Rest ~60-90sec between sets (can alternate with partner)
X 5 rounds
Then:
4x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
6x Pull Overs (heavy)
10x Side Plank Hip Lower+Lifts (each side)
10x Kayakers (each side)
X 3-4 rounds, rest some between rounds
Then –
Cool down with mobility

In the Gym November 14th

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 30m Tactical Lunge
2 x 5 Push Ups
(**If big class, break up into two groups team 1 / team 2, then switch)
Then – (team 1)
30x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
20x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
10x Split Jumps (total) + 20sec ski/row/airdyne (all out) *or 25m running sprint
2 minute rest
X 2-3 rounds depending on group
Then – (team 2)
8x Body Row at rings or BB
8x Dips (@bench/bars/rings)
30sec Ring Support
X 4 rounds, rest 30-60sec between rounds
Then –
Cool down with mobility

In the Gym November 11th

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 Squat Jumps
2 x 5 Tuck Jumps
Then –
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 3 more rounds of (3x F Sq / 3x Box Jump)
*Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then –
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws (or Single arm weighted sit up, or GHD sit ups)
4 rounds, rest some between rounds
Then:
60sec Flutter Kicks + Rest 60sec
x 3
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 November 7th

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 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility