Workouts

 
July 2022
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In the Gym May 20th

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 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
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 February 28th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
Then –
Warm up to heavy Back squat
Then –
3x heavy Back Squats
5x Push Ups (on rings for added challenge)
Rest 60-90sec
X 6 rounds
Then:
10x Body Rows
12x Weighted Single Arm Sit Ups (switch sides at 6)
60sec Plank Hold with Alternating Shoulder Taps
X 4 rounds, rest as needed
If time:
1000m row/ski for time
Cool down with mobility


In the Gym February 7th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 SOTS press w/PVC
2 x 8 goblet squats, deep with hip opening, focus on posture
Then:
Warm up to heavy Back Squat (for 5 reps)
then:
5 x 5 Back Squats
Rest 90-120 sec between sets
During rest, complete 5x Box Jumps
Then:
5x Pull Over (heavy)
8x Floor Press (heavy)
10x Windshield Wipers (total so 5 each side)
x 5, rest as needed
Then:
1000m for time
Cool Down with mobility


In the Gym December 13th

10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Back Squat not heavy
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for your ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Rest 1-2minutes between sets
Then:
6x Burpee Broad Jump
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down


In the Gym October 13th

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
3 x 8 Goblet Squats – focus on hip opening and posture!
Then:
Warm up to Back Squat not too heavy; see below..
Then:
5 x 5 Isometric-Dynamic Back Squat: for each rep, pause for 3-sec at top of squat, then 1/3 down, 2/3 down, full depth, then accelerate up (jump if appropriate)
Rest 1-2 minutes between sets. During rest, complete:
8x Body row (rings)
Then:
60sec FLR (or plank on floor)
10x Plate Halos each direction (or Bulgarian bag swings, if appropriate)
5 Rounds, rest as needed
Then, if time
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down


In the Gym August 4th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
2 x 5 SOTS press with PVC at wall
2 x 5 squat jumps
Then: (Team 1)
Work up to a heavy-ish Back Squat
Then:
5 x 5 Back Squat, pause at bottom of squat to find glutes and core stability before standing up
Rest 1-2 minutes between sets
During rest, complete:
5x Front Raise + 5x Lateral Raise + 5x Reverse Fly (light DBs, same weight for all movements)
Then: (Team 2)
8x KB Swings + 3x Burpees
As many rounds as possible in 12 minutes, rest as needed to maintain form
Then:
3 x 60sec FLR @ rings or Plank Holds, 60-90sec rest between each
Then:
Cool Down


In the Gym June 9th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
Then:
Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Back Squats – pause at both of each squat find stability and power from glutes
Then:
15m Sled Plank Pull (or KB)
10x Anchored Leg Lowers/Lifts
6x Reverse Fly (light DB)
5 rounds, rest as needed
If time:
1000m ski/row for time (or 5min Airdyne max calories)
Then:
Cool Down


In the Gym July 27th

STRENGTH
10:00 warm up
work on mobility/stability
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
2 x 10 good morning
Then:
Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest.
Work up to weight then:
5x Back Squat
5x Body Row
5 Rounds, rest 1-2minutes between rounds
Then:
30-20-10 reps of each:
Ball Slam + Push Ups + Leg Lowers
Then, if time:
1000m ski/row for time
Cool Down


In the Gym July 24th

PE/SE
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
2 x 10 DBPP
Then:
10x Back Squats (@~50% 1RM)
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
30-20-10 reps of each –
Push Ups + KTE
Then:
4 x 60 sec static hold of choice / 60sec rest
Then:
Cool Down


In the Gym July 6th

POWER
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 8 Goblet Squats
3 x 5 Squat Jumps
Then:
10x Back Squats @__ / 10x Box Jumps @ 12”
8x Back Squats @ __ (increase weight) / 8x Box Jumps @ (increase height?)
5x Back Squats @ __ (increase weight) / 5x Box Jumps @ (increase height?)
Then 4 more rounds of 5x BSQ / 5x Box Jumps
Rest ~60sec between sets of 5
Then:
15m Weighted Walking Lunge
15m Flying Burpees
8x Body Row
6 Rounds, rest as needed
Then:
Cool Down