Workouts

In the Gym January 12th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings
3 x 8 Push Press (medium weight)
Then –
Warm up to heavy SLSLDL
Then –
3x per side SLSLDL
3x Pull Ups (minimal assistance; can be weighted)
X 6 rounds, rest 1-2minutes between rounds
Then –
10x Anchored Leg Lowers
15m Bear Crawl (heavy)
X 4 rounds, rest as needed
If time –
8x 30sec hard/30sec less hard @ machine of choice
Then -Cool down + stretch


In the Gym December 20th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Goblet Squats – deep, hip opening + postural focus
3 x 5 per side Maxercist Row
Then –
Warm up to heavy-ish RDL (Can use BB or KB)
Then –
5x RDL (fairly heavy)
5x Pull Ups
5x Dips (rings, bars or bench)
X 5 rounds, rest 60-90sec between rounds
Then –
30sec Mountain Climbers
30sec Swimmers
30sec Bicycles
30sec Flutter Kicks
30sec rest
X 4
Then –
2000m Ski/Row for time


In the Gym December 8th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 5 per side Single leg squat to bench
3 x 5 Push Ups (inclined / knees / toes)
Then –
10x (total steps) Weighted Walking Lunge (fairly heavy)
5x Push Press (also heavy)
60sec Front Plank – with knee taps or shoulder taps for extra challenge
X 5, rest 1-2minutes between rounds
Then –
5x Body Rows at rings
10x Anchored Leg Lowers
5x Windshield Wipers (each side)
X 5 rounds, rest as needed to maintain form
Then –
Cool down + stretch


In the Gym November 29th

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 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups – hold weight at chest or at sides
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE (or anchored leg lowers)
5x per side Windshield Wipers (or Floor Wipers)
60 sec Plank Hold
X 4 rounds, rest as needed
If time –
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch


In the Gym November 27th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
KB Complex, 10 of each movement…
Around the World (10 each direction)
KB Swings (single arm 10x each side for extra challenge)
Goblet Squat
Halos (10 each direction)
TGU (switch sides at 5)
X 3 rounds, rest as needed to maintain form. Try to use same KB for all movements.
Then –
10 – 1 Push Up / Ball Slam Ladder
(10/1, 9/2, 8/3, 7/4…1/10)
Rest as needed
If time –
1000m Ski/Row for time
Then –
Cool Down


In the Gym November 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
If Box Jumps are out, athletes can do step ups or KB Swings instead
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
2000m ski erg or row for time
Then –
Cool down + Stretch


In the Gym November 13th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
Cool down, stretch


In the Gym November 8th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m tactical lunge
Then: 
Barbell or KB Complex –
6x Dead Lift
6x Bent Over Row
6x Hang Cleans
6x Front Squat
6x Push Press
6x Push Ups (hands on barbell for extra challenge)
X 3 rounds, try to increase weight each round, only rest is to switch weight.
Then –
20 – 15 – 10 reps of each: (adjust reps as needed depending on group)
Pull Ups
Feet to Hands on floor
Calories @ machine of choice
Then –
Cool down, stretch


In the Gym October 30th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 OH Press and Stretch
2×10 Good Morning
Then:
6x Push Press
60 sec FLR
X4 (Rest 60 sec or so between)
Then:
10—1 Pullover/Leg Lower Ladder
(10/1, 9/2, 8/3, etc)
Then:
8×20 sec hard/10 sec easy machine of choice


In the Gym October 25th

10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
6x Pullups
X5 (Rest as needed)
Then:
8x Burpee
10x Anchored Leg Lowers
12x Med ball sit toss
X4
Then: 4x250m ski/Row 1:1 work/rest or 60sec hard/60 sec easy on Airdyne