Workouts

 
September 2021
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In the Gym August 30th

10:00 warm up
Mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats – deep, hip opening, pause at bottom of each
Then:
Warm up to Back Squat Step Up (BSSU) heavy weight
Then:
2x each side BSSU, heavy
5x Box Jumps
Rest 60-90sec
x 6 rounds
Then:
10 to 1 ladder of each
Pull Up
Floor Press
Anchored Leg Lowers/Lifts
(10 of each, 9 of each, 8 of each, all the way down to 1)
Can increase weight on Floor Press as reps decrease
Then:
Cool Down with 5 minutes easy at machine of choice


In the Gym August 6th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU.
Then
2x TGU per side
15-30sec Ring Support (can set up FST for more ring stations; athletes can also hold on Dip bars if they’re not quite ready for rings)
Rest 60-90sec between rounds
x 6 rounds
Then:
10x Box Jumps (Can do Squat Jumps or fast step ups as an alternative)
60sec Wall Sit Hold
60sec rest
x 4 rounds
If time:
5x 30sec hard / 30sec easy @ machine of choice
Then:
Cool Down


In the Gym April 28th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x 30sec/30sec DB PP / OH Hold
2x 30sec/30sec Squat / Squat Hold – no weight
then:
10x Pull Up +
20x Head Cutter +
30x Box jump (or squat jump/ frog hop whichever is most appropriate for athlete and ROM) +
40x Proper Push ups +
50x Air squat +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time, machine of choice
Then:
Cool Down 5 min more easy on machine plus mobility work


In the Gym March 24th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down


In the Gym January 8th

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
Split into Teams if group is large

Then: TEAM 1
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)

Then: TEAM 2
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary

Then, SWITCH

Then:
10-1 Head Cutter Ladder – alternating with partner make sure athletes maintain space while completing this
Hold KB at chest while partner completes reps

Then:
Cool Down


In the Gym September 28th

Power
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:
5x Head Cutter
8x Box Jump
10x Deck Squats
Rest 60-90sec
x 5 Rounds
Then:
30m (each side) Waiter’s Carry (so one hand OH with lighter weight, one hand at side in FC with heavier weight; do 30m with one arm OH then 30m with other arm OH)
30m Bear Crawl
30sec Flutter Kick
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down


In the Gym September 16th

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 – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
7x Box Jumps
60-90sec rest
x 5 rounds
Then:
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down


In the Gym June 24th

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
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Box Jumps @ 18”
5x Box Jumps @24”
5x Box Jumps @30”
4 rounds, rest 30-60sec between rounds
(adjust heights as needed for athletes)
Then:
15m Weighted Walking Lunges
8x Push Ups (clapping?)
10x Anchored Leg Lowers/Lifts
5 Rounds, rest as needed
If time:
4 x 250m ski/row (go hard!)
60sec rest between each
Then:
Cool Down


In the Gym March 30th

POWER
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Single leg ass-to-bench squat
2 x 5 Squat Jumps
Then:
Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy)
Then:
7x Box Jumps
30m Weighted Walking Lunge (moderate weight, hold at sides) with 5x Push Up at end of each 15m length – can do Push Ups on DBs for extra ROM is appropriate
60sec rest
x 5 rounds
Then:
6x (30sec hard / 90sec rest) at machine of choice – try to maintain pace for all efforts
Then:
8x KTE (or on floor, feet to hands or supine bird dog with exercise ball)
60sec FLR (or plank on floor)
x 4-5 Rounds, rest as needed
Cool Down


In the Gym September 6th

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 – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
7x Box Jumps
60-90sec rest
x 5 rounds
Then:
10x Pull Ups
10x Anchored Leg Lowers (on bench or floor)
30sec Mountain Climbers
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort. 
Cool Down