Workouts

 
July 2022
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In the Gym June 20th


In the Gym June 13th

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
3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 rounds rest as needed
Then:
10 – 1 Ladder of each…
Chest Press
KTE
Minimal rest no form loss
Then:
Finish with Tabata interval:
4x 20/10 Whip Smash or machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 18th

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
30m 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 – have them do a combo KB Press and Stretch and Lunges or Step ups.
Then:
3x TGU per side – heavy-ish if form is good
8x Body Row
x 5 rounds rest as necessary so no form loss
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers – if on bench athlete can grab bench with hands and do leg lowers there – these can also we weighted light med ball between feet if appropriate for athlete.
5 Rounds, rest as needed no form loss
Finish with:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down – light mobility work or a recovery walk/spin etc.


In the Gym May 4th

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 8 push press
2 x 10 good mornings
Then:
10x Deadlift
30m Farmers Carry
10x Pull Up
10x Push Up
x 5 rounds (best if done one the minute every minute – 1st min 10x Deadlift, 2nd minute 30m Farmers Carry, 3rd min 10x Pull up, 4th minute Push Up…and so on)
Then:
2000m ski or row/200 cal airdyne
Cool Down Mobility work


In the Gym April 22nd

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 Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work


In the Gym April 15th

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 6 Goblet Squats
Then:
8x Goblet Squats
6x Burpees
8x Pull Over
Rest ~60-90 seconds
4 Rounds
Then:
6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers +
4 Rounds, rest as needed
Then, if time:
“Hateful Eight”  8x 30/30sec hard/easy @ machine of choice
Cool Down


In the Gym April 13th

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 Overhead Walking Lunge
2 x 15 Air Squats
Then:
3x TGU
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + KB Swings
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
Cool Down Mobility work


In the Gym March 16th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility


In the Gym March 9th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down


In the Gym March 7th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms)
Then:
Warm up to weight in TGU
Then:
2x per side heavy TGU
5x Pull Ups
X 5, rest ~60sec between rounds
Then:
60sec Wall Sit Hold
60sec Burpees
(Athletes can pair up and alternate between the wall sit and burpees)
X 3
Then:
3 x 250m ski/row (sprint)
1:1 work:rest
Then:
Cool Down