Workouts

 
November 2022
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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 July 29th

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 10 Push Press (light, warm up weight)
Then –
10x Ball Slam
15m Sled Push (heavy and fast)
60sec rest
X 5
Then –
10x Body Rows at Rings
15x Sit Ups (can be on floor or GHD, weighted if possible)
30sec Kayakers (with weight if possible)
X 5, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym January 12th

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 Squat Jumps
Then:
10x Back Squat – light
10x Ball Slam
10x Burpees
60 sec rest
x 4 rounds
Then:
2000m row for time
Then:
Cool Down Mobility work


In the Gym December 31st

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
Then:
10x Goblet Squats
10x Ball Slam
10x Box Jump
10 Calories Airdyne
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work



In the Gym December 6th

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
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam (or 20x Frog Hops)
10x KB Swing
60second rest
x 5 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 40cal Airdyne – 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym September 25th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat jumps
2 x 5 Tuck jumps
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
150m ski/row (hard!)
60sec rest
5 rounds
Then:
6 – 1 Pull Up Ladder; alternate with partner or rest some between sets
Then:
Pick 5 weights for KB swings and ball slams (increasing)
5x (10x KB Swings + 10x Ball Slams) Increase weights on each movement each round
Rest 2 minutes
Repeat.
Then:
Cool Down


In the Gym September 21

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 15 Air Squats
Then:
Athletes can do step ups fast if split jumps are no go
Set up to do split jumps and sprints outside; OR, if wx is bad have them do 20sec sprint on ski/row/airdyne, sprint should be all out
10x Split Jumps (total so 5 per leg) + 25m sprint
20x split jumps + 25m sprint
30x split jumps + 25m sprint
Then rest 2 minutes
2 – 3 rounds through, depending on group
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + Push Press
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
If time:
3 x 60-90sec Plank or FLR hold (with 1:1 Work:Rest)
Cool Down



In the Gym March 20th

POWER
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
Then:
Partner up…
P1: 30m Flying Burpees
P2: Hold Plank or FLR until P1 has completed 30m
(if athletes don’t have a partner, have them hold plank for as long as they took to do the 30m)
4 rounds
Then:
P1: 10x Pull Ups
P2: Frog hop until P1 has completed 10 pull ups
4 rounds
Then:
10-1 Ball Slam Ladder with partner – alternate rungs for 1:1 work:rest
Then:
Cool Down