Workouts

In the Gym February 19th

10:00 Warmup
Mobility/Stability
2×8 Shoulder Opener
2×5 Cuban Press
3×5 Wall Squats
2×8 Squat jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
8x Pushpress
x 5 rounds (Rest 30-60 sec between)
Then:
15m Sled Push
15m Sled Pull
5x Dips (Bar, rings, bench)
x 4 rounds minimal rest
Then:
4x250m Ski/Row. 1:1 work/rest
Cool Down with mobility work


In the Gym January 24th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 5 Reverse Flies
Then –
Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs)
Then –
3x Dead Lift (heavy)
5x Bench Press
X 6 rounds, rest 1-2minutes between rounds
Then –
8x KTE
30sec Ring Support
X 4 rounds, rest as needed
If time –
8x 20sec sprint / 10sec rest @ machine of choice
Cool down + stretch


In the Gym November 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
If Box Jumps are out, athletes can do step ups or KB Swings instead
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
2000m ski erg or row for time
Then –
Cool down + Stretch


In the Gym November 6th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×5 Squat Jumps
Then:
10x Split Jumps can be 10 total or 10 per leg athletes choice
10x Headcutter
X5 (Rest 60-90 sec between)
Then:
5x RMM
10x Atomic Sit up or Weighted Sit up
10x (Per side) Windshield Wipers
X4
Then:
8×30/30 Hard/Easy Machine of Choice


In the Gym November 3rd

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Isometric Dynamic Backsquats
– On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing
8x Strict press
X5 (Rest 60-90 sec between)
Then:
15m Sled/KB Pull
30-60 sec superhero hold
8x Dips (Rings or Bar)
X5
Then:
Cool Down/ Roll Dice for fun activity ( :


In the Gym February 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 10 Bent Over Rows
Then –
Warm up to heavy SLSLDL – use Landmine or KB/BB
Then –
3x per side Heavy SLSLDL
8x Body Rows
X 6 rounds, rest 60sec between rounds
Then –
Partner up!
P1: 15m Sled Pull in Plank Position
P2: Squat Hold until partner completes sled pull
Then switch
X 4 rounds, rest only to switch positions
Then –
4 x 200m Sprints / 60sec rest between each
Cool down, stretch


In the Gym February 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch


In the Gym January 6th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
5x Good mornings
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 rounds, stay light
Then –
Warm up to heavy dead lift (BB/Hex/KB)
Then –
5x Dead Lift
8x Chest Press (can be on bench/BOSU/exercise ball or floor)
X 5 rounds, rest 60sec between rounds
Then –
10x GHD Sit Ups (or regular sit up on floor, can be weighted)
30sec Ring Support
X 4 rounds, set as needed
Cool down, stretch


In the Gym May 13th

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
3 x 6 Goblet Squats
Then:
Then:
20 + 15 + 10 + 5 reps of each –
Goblet Squat + Push Ups + KTE
Then:
30 sec push press
30 sec ball slam
30 sec ski or row
60 sec rest
x 4
Then:
Cool Down mobility work.


In the Gym March 7th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms)
Then:
Warm up to weight in TGU
Then:
2x per side heavy TGU
5x Pull Ups
X 5, rest ~60sec between rounds
Then:
60sec Wall Sit Hold
60sec Burpees
(Athletes can pair up and alternate between the wall sit and burpees)
X 3
Then:
3 x 250m ski/row (sprint)
1:1 work:rest
Then:
Cool Down