Workouts

 
September 2022
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Workouts

In the Gym September 26th

STRENGTH #11

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 8 Goblet Squats – focus on hip opening and posture!

Then:

Warm up to Back Squat not too heavy; see below..

Then:

6x Back Squat

6x Ring Dip

4 rounds rest as needed 

Then:

8x Pull Over

10x Bicycles – per side

60 sec mtn climber

4 Rounds, minimal rest no form loss

Finish with Tabata interval:

6x 20/10 Whip Smash or machine of choice.

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 23rd

STRENGTH  #10

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 3 SLSLDL – KB

Then:

Warm up to Heavy Split Squat –  hold weight at chest

Then:

5x Split squat per leg, weight held at chest or BB on back

8x Body Row

5 Rounds, rest as needed.

Then:

10 to 1 / 1 to 10 Alternating Ladder

Push up

KB Swing

(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)

Then:

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 September 21st

STRENGTH #9

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

2 x 30m 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, fairly heavy if form is good

6x  Body Row

5 rounds, rest as needed

Then:

5x Single arm single leg KB strict press, can be bell up.

30 sec FLR

30 sec Ring support

5 Rounds, minimal rest

Then, finish with Power based intervals

3x500m ski/row; rest 2minutes between each

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 19th

STRENGTH #8

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 8 Push ups

Then:

Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice

Then:

8x Chest press

5x Weighted Walking Lunge KBs held at chest.

4 Rounds, rest 60-90 sec between rounds

Then:

20-15-10-5 reps of each –

Body Row

Sit Up

Burpee

Then:

Cool Down – light mobility work or a recovery walk/spin etc.


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 September 14th

STRENGTH #6

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

2 x 10 Good mornings

Then:

Warm up to SLSLDL heavy (BB or KB)

Then:

3x per leg SLSLDL

8x Ring or Regular Dip, either can be assisted 

10x Windshield Wiper (total so 5 each side)

x 5 rounds rest 60-90sec between rounds

Then:

10x Anchored Leg Lower

5x Strict OH Press

5 Rounds, rest as needed

Then:

Finish with power intervals:

4 x 250m effort row/ski or 60 sec air dyne, 1:1 work/rest

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 12th

STRENGTH #5

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 – pause at bottom work on hip opening and posture

Then:

Warm up to Heavy Front Squat appropriate for 5 reps

Then:

5x Front Squat 

10x Sit Med Ball Toss

30 sec Ring support

Rest 90 secs

x 5 Rounds

Then:

30 secs Ball Slam

30 secs Halo or Bulgarian bag swing- switch direction at 15 sec

30 sec Mtn Climber 

30 sec rest

x 3-4 rounds 

Finish with:

3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval

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


In the Gym September 9th

STRENGTH #4

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

2 x 30m Tactical Lunge

Then:

Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.

Then:

5x Weighted Step Up per leg

8x Pull Over

5 Rounds, rest as necessary so no form loss

Then:

5x Chest Press – Bench/Bosu

15m Plank sled pull (or KB pull)

5 rounds, rest as needed

Finish with:

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 September 7th

STRENGTH #3

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

Then:

Warm up to Back Squat weight – reasonable (for 5 reps)

Then:

5x Back Squats

30m Heavy Farmers Carry

Rest 60 sec between sets

5 rounds

Then:

10x KB Swing

30-60 sec Plank with shoulder tap

6x Bent over row – can be BB, DB/KB or Single arm with lock off

x 4 rest as needed, no form loss.

Finish with:

100 cal airdyne or 50 cal ski erg or row

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


In the Gym September 2nd

STRENGTH #2

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 Single Arm 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 – do a combo KB Press and Stretch and Lunges or Step ups.

Then:

3x TGU per side – heavy-ish if form is good

8x Pull Up

x 5 rounds rest as necessary so no form loss

Then:

6x Burpee

10x GHD Sit up or Atomic Sit up

10x Plate Halo each direction

5 Rounds, rest as needed no form loss

Then, PE interval – go for sub 5 min

1000m ski/row for time

Cool Down – light mobility work or a recovery walk/spin etc.