Workouts

 
January 2023
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In the Gym December 19th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 5 tuck jumps
Then:
10 to 1/1-10 alternating Ladder
Ball Slams
Box Jumps
(10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc)
Rest as needed to maintain form
Then:
30sec squat hold OH press with Landmine
60m Farmers Carry Hold – heavy
60 sec jump rope – if athletes can’t jump rope they can do 60 sec wall sit with band around thighs and med ball in lap.
5 Rounds
Then, if time:
8×30/30 hateful eight
Cool down


In the Gym November 11th

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then –
Front Squat / Box Jump Complex –
10x FS / 10x Box Jump
8x FS / 8x Box Jump
5x FS / 5x Box Jump
Then 3 more rounds of (3x F Sq / 3x Box Jump)
*Weight can be increased as reps decrease as well as height of box if appropriate
Rest 1-2 minutes between each round (longer for the 3/3s)
Then –
Max Pull Ups in 60sec (use appropriate assistance so athletes can get at least 5-10 done in a minute)
12x Med Ball Sit Throws (or Single arm weighted sit up, or GHD sit ups)
4 rounds, rest some between rounds
Then:
60sec Flutter Kicks + Rest 60sec
x 3
Cool Down


In the Gym October 17th

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 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Pull Over
10x Anchored Leg Lower
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
5 Rounds, minimal rest
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym July 20th

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 5 Squat Jumps
2 x 5 Tuck Jumps
2 x 5 Push Ups (inclined/knee/toes)
Then –
8x Box Jumps
5x Push Press (heavy)
10x Deck Squats
X 5, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Mountain Climbers (per side)
Calories @ machine of choice (go hard)
Rest 1-2min after each sprint
Cool down with mobility


In the Gym May 2nd

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 5 Push Ups
2 x 5 Squat Jumps
Then:
20, 15, 10, 5 of each
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
Goblet Squat
Chest Press
Box Jump
Push Press
Change loads as needed, rest as necessary so no form loss but not too much rest ( :
Then:
6 x 100m ski/row (go hard!!) with a 90sec rest between each
Then:
Cool Down


In the Gym April 18th

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
8x Box Jump
100m ski/row (hard!)
60sec rest
5 rounds
Then:
8x Chest/Bench Press + 10x Anchored Leg lower (feet can be weighted
Rest 1 minutes
x 4
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then:
Cool Down mobility work


In the Gym March 30th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam
10x Split Jump or Split Squat if knees protest
8x Chest Press
Rest as necessary
x 4 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 30cal Machine of choice- 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym March 25th

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
5x RMM – same weight as lunges
5 Rounds, rest as needed
If time:
3 x 500m Ski
90sec rest between each round
Then:
Cool Down Mobility work


In the Gym March 23rd

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 6 Goblet Squat
2 x 5 Squat Jumps
Then:
8x Box Jump
8x KTE
60sec rest
x 4-5 rounds
Then:
20 sec sprint on machine of choice
60 sec mtn climber
60 OH plate hold
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility


In the Gym December 1st

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 5 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
8x Burpees
60sec Wall Sit Hold
5 Rounds, rest as needed
If time:
3 x 500m Ski (or 1000m for time)
90sec rest between each round
Then:
Cool Down Mobility work