Workouts

 
November 2022
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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


In the Gym October 23rd

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up to […]


In the Gym March 11th

March 11th
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist row
Then:
5x RDL
5x pull up (can be weighted)
x 5
Then:
10x KB Swing
10x Burpee
x 5
If time:
30 sec mtn climber + 30 sec sit up
30 sec rest
x 3
Cool Down


In the Gym January 27th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down


In The Gym May 15

May 15th
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3 x 5
then
20 x FS @ 50% 1 RM
20 x Split Jumps
20 x Atomic Sit Ups
x 5
Then
10 x 30/30 work rest on machine of choice.
Cool Down


In the Gym March 18th

Workout

Power Endurance

Workout:

5x Bottoms-Up Press +

5x KB Clean & Press +

5x KB Snatch

Three Rounds

Three Sets @ 10 – 30#

Then:

2×10 Back Squat BW

2×10 RDL 50%BW

Then:

Work up to KBFRSquat

Then:

2x KB FR Squat +

200m SkiErg/Row/Airdyne (Sprint) +

4x KB FR Squat  +

200m SkiErg (Sprint) +

6x KB FR Squat  +

200m SkiErg (Sprint) +

8x KB FR Squat  +

200m SkiErg (Sprint) +

10x KB FR Squat +

200m SkiErg (Sprint)

12x KB FR Squat +

200m SkiErg (Sprint)

Athletes Training, Ian, Kirk, Greg

 

KB front squat