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 June 16th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 each side SLSLDL
(Break up into teams if drop is larger than 3)
Then: (Team 1)
Find 3 rep weight for BSSU (fairly heavy)
Then:
3x each side BSSU
4x each side Single Arm/Single Leg Strict OH Press
Rest 60-90sec between rounds
x 6 rounds
Then: (Team 2)
5x Dips (on rings or bar; Push ups if dips aren’t appropriate for athlete)
5x Body Row
60m Farmer’s Carry
x 5 rounds, rest as needed
If time:
The “Hateful Eight” 8x 30sec hard/30sec less hard @ machine of choice
Then:
Cool Down, mobility


In the Gym May 21st

10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym August 17th

STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy BSSU
Then:
3x BSSU per leg
10x Anchored Leg lower
x 5 rounds rest as necessary
Then:
5x Bench or Chest Press
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym Aug 5

August 5th
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy BSSU
Then:
3x BSSU per leg
10x Anchored Leg lower
x 5 rounds rest as necessary
Then:
5x Bench or Chest Press
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym September 27th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility – hip
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
2 x 30m tactical lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 8x Anchored Leg Lowers
Then:
5x Pull Ups
10x KB Swing
30sec Mountain climbers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym June 29th

STRENGTH

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 Squat – deep, pause at bottom for hip opening and postural stability
30m Tactical Lunge
Then:
Warm up to heavy Back Squat Step Up (BSSU)
Then:
6×3 BSSU per leg
Rest 1-2 minutes between sets;
During rest, complete 5x RMM (with DBs)
Then:
30sec Ring Support
10x Plate Halos each direction
60 sec OH Plate Hold same plate as Halo (go heavy people – note from CP) ((;
5 Rounds, rest as needed
Then:
Cool Down


In the Gym April 11th

Strength

10min warm up jog
2×10 shoulder openers
2×5 cuban press
3×5 wall squats
3×6 OHS + SOTS
3×5 single leg OTB
3×5 squat jumps
3×5 tuck jumps
warm up to heavy back squat step ups
then –
Back squat step ups 6×2 at 2RM
rest 1-2 minutes between sets.
then –
warm up to 5RM Jerk
3×5 Jerk
rest 1 minute between sets.
then –
Cool Down


In the Gym January 10th

Strength

Warm up jog 10:00
wall squat 3 x 5
goblet squat 3 x 6
shoulder openers 2 x 10
SOTS 3 x 5
OH walking lunges @ 10# 3 x 10
then
Back Squat Step Up 18” 5 x 3 per leg 24#/45#
Romanian DL – 5 x 3 @ 75#/95#
SLSLDL @  3 x 3 at similar weight to BS step up
then
KB BOSU Chest Press 2 @ 20 – 35# + KBPP 2 @ 20 – 26#
ladder 8 – 1

Athletes: Carolyn, Betsy, Seth

2017jan10


In the Gym November 18th

Strength

10:00 warm up row/ski
2 x 8 Shoulder openers
2 x 5 Cuban Press
10x Y’s, Flys, 90/90
3 x 5 Wall Squats
Then:
Review BSSU, work up in weight
Then 5 x 2 @ ~2RM
In between each set, do:
5x Body Row
5x Push Press
5x KTE
30 sec ring support
Then:
Cool Down

Athletes: Marcey, Rachel, LC

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