Workouts

 
September 2022
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In the Gym September 19th

STRENGTH #8

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

2 x 8 Push ups

Then:

Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench Press. Athletes choice

Then:

8x Chest press

5x Weighted Walking Lunge KBs held at chest.

4 Rounds, rest 60-90 sec between rounds

Then:

20-15-10-5 reps of each –

Body Row

Sit Up

Burpee

Then:

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym September 2nd

STRENGTH #2

10:00 Warm up ski erg/airdyne/row

Work on mobility/stability

2 × 8 Shoulder openers

2 x 5 Cuban press

3 x 5 Wall squat

30m Single Arm OH Walking Lunge – forward/backward each side

Then:

Warm up to TGU – limit weight if still working on ROM

If TGU’s are a no go for athletes – do a combo KB Press and Stretch and Lunges or Step ups.

Then:

3x TGU per side – heavy-ish if form is good

8x Pull Up

x 5 rounds rest as necessary so no form loss

Then:

6x Burpee

10x GHD Sit up or Atomic Sit up

10x Plate Halo each direction

5 Rounds, rest as needed no form loss

Then, PE interval – go for sub 5 min

1000m ski/row for time

Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym April 27th

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 hard/easy at machine of choice to open up lungs and get things going 🙂
2 x 8 push ups
30 m Tactical Lunge
Then:
10x Burpee
10x Ball Slam
10x Split Jump
20 Calories Machine of choice
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work


In the Gym April 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
3 x 8 Goblet Squats
2 x 6 push ups
Then:
10x Head Cutter
6x Burpee
30sec Mountain Climbers
4 Rounds, rest 60sec between each round
Then:
8x Body Row
5x Floor Press withDBs/KBs/ Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work


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 April 9th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats
Then:
6 way BB Complex (with KBs if more appropriate)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
Try to NOT put the bar down through the complex (keep holding until push ups).
Use the same weight for all movements, the weight chosen will be limited by your weakest movement, e.g. deadlift will feel light, push press hard.
For extra challenge do push ups on the barbell, try and stabilize so it doesn’t roll away.
x 3 rounds, 30-60sec rest between each round (basically enough time to change weights)
Then:
10x Burpees
30m Bear Crawl
x 4 rounds, rest as necessary
Then:
If time: 1000m ski or row for time (or 5minutes hard on airdyne)
Then:
Cool Down / Mobility


In the Gym February 5th

10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 6 Deep Goblet Squat
10x Cross Sym Y’s and 90/90
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
2:00min rest between sets, during rest complete 60 sec FLR for three of the rounds and 60 sec OH Hold for other three rounds.
Then:
10 – 1 Pull Up / Burpee Ladder
10/1, 9/2, 8/3….
Then: If time Cool down with
6 x 30/30 on machine of choice.
CoolDown – Mobility



In the Gym October 23rd

10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up to […]


In the Gym 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 Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest ~2min between sets
During rest, complete 5x Body Rows + 5x Push up
Then:
5x Burpee
5x KTE
x 5-7 Rounds, depending on group
Rest as needed
Then, if time:
8×30/30sec hard/easy “hateful eight” 🙂
Then,
Cool Down