Workouts

 
November 2022
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In the Gym February 4th

10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
Then:
Find weight for heavy split squat, farmers carry or front rack position athletes choice
Then:
3x Split Squat each side
5x Strict Press single arm single leg (5 per arm)
x 6, rest 30-60sec between rounds
Then:
12x Sit Ups (weighted if appropriate)
15m Bear Crawl
5x Push Ups
x 4-5 rounds, rest as needed
Then:
Cool Down 5 minutes on ski/row/bike easy pace
Mobility


In the Gym January 12th

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 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
10x Back Squat – light
10x Ball Slam
10x Burpees
60 sec rest
x 4 rounds
Then:
2000m row for time
Then:
Cool Down Mobility work


In the Gym December 29th

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 5 Squat Jumps
2 x 8 Push Press
Then:
10x Pull Up
20x Push up
30x Sit up
40x Air Squat
50x Mtn Climber
40x Body Row
30x Windshield Wiper
20x Ring Dip
10x Pull Up
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work


In the Gym December 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
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
8x Burpees
60sec Wall Sit Hold
5 Rounds, rest as needed
If time:
3 x 500m Ski (or 1000m for time)
90sec rest between each round
Then:
Cool Down Mobility work


In the Gym November 19th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Single Arm OH walking Lunge (per arm)
Then:
10x Weighted Walking Lunge (hold weight at chest)
10x Pull up
5 Rounds, rest as needed
Then:
10-1 Body Row Ladder
Between rungs of the ladder complete
8x Anchored leg lower/lift
Then:
Cool Down + mobility work


In the Gym November 1st

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then:
5x Split Squat per leg hold Kbs or DBs at Front Rack position
8x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Up
10x Sit Ups (can be weighted; or crunches)
30 sec Ring support
x 4 rounds rest as necessary
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down


In the Gym July 9th

PE/SE
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
2 x (30sec air squat + 30sec squat hold)
Then:
10x KB Swing
2min Weighted Step Ups (hold weight at sides or front rack)
60sec OH Plate Hold
6 rounds, rest as needed (*reduce to 5 depending on the group)
Then:
15x Atomic Sit Ups (or normal sit ups)
60sec FLR or Plank Hold
60 sec rest
x 4
If time:
Finish with 8×30/30sec hard/easy at machine of choice
Cool Down


In the Gym March 3rd

10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
TGU, mobility and or with load if appropriate.
Then:
5 x 3 TGU rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge – same weight as RMM
x 5
Then:
10x KTE + 30 second ring support + 30 sec rest
x 3
Cool Down


In the Gym November 2nd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
Workout:
10x KB Swing
2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
Rest some
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/SKi or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
30 sec ring support + 30 sec OH Hold + 30 sec rest
x 4
Cool Down


In the Gym October 9th

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
30m Tactical Lunge
Then:
Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish
Then:
5x Split Squats per side
30m Broad Jumps
60 sec rest
5 Rounds
Then:
10x Push Press + 150m ski/row (go hard!)
60sec rest
5 Rounds
Then, if time: 6-1 Pull Up Ladder (strict, dead hang, athletes can add weight if appropriate)
Cool Down, stretch