Workouts

 
July 2021
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In the Gym July 21

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 5 Reverse Fly (light weight or at bands)
Then:
6-way KB or BB Complex
Same weight for all movements, try to not put weight down until push ups
Increase weight each round (don’t start too heavy!)
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups (hands on bar for added stability work if appropriate)
3 rounds, only rest is changing weights
Then:
10x Pull Overs
10x each side Side Plank Hip Lowers/Lifts
60sec Ring Support Hold
x 4, rest as needed
If time:
3 x 500m ski/row for time
Rest 2min between each
Cool Down


In the Gym June 11th

10:00 Warm up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
Then:
5-1 Ladder TGU (each side).
Increase weight as you go and rest as necessary.
Between each “rung” complete 5x Burpees
Then:
8x Pull Overs
5x each side Windshield or Floor Wipers (Weights locked out over chest or arms on floor)
60sec Low Plank Hold (with alternating knee taps to floor for added challenge)
5 rounds, rest as needed
If time:
5x 200m ski or row (hard) / 60sec rest
(or 5 x 60sec airdyne sprints)
Then:
Cool Down, mobility…


In the Gym June 9th

10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
Then:
Back Squats
Warm up to heavy-ish weight for 5 reps
Then:
5 x 5 Back Squats – pause at both of each squat find stability and power from glutes
Then:
15m Sled Plank Pull (or KB)
10x Anchored Leg Lowers/Lifts
6x Reverse Fly (light DB)
5 rounds, rest as needed
If time:
1000m ski/row for time (or 5min Airdyne max calories)
Then:
Cool Down


In the Gym May 14th

10:00 Warm Up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 30m Tactical Lunge
Then:
Back squat – warm up to 5 rep weight – don’t go too heavy; see below..
Then:
5 x 5 Back Squats with 4-position holds: hold for 3 seconds standing upright, then 3 second holds at each position going down – 1/3  depth, 2/3 depth, full depth; try to accelerate up out of bottom of squat
Rest 1-2 minutes between sets
During rest, do 5x Burpees
Athletes can alternate with partner if group is big
Then:
10-1/1-10 Ladder of Bent Over Row / Anchored Leg Lower&Lift
(10/1, 9/2, 8/3…)
If time:
30 sec sprint @machine of choice
60 sec rest
4 rounds, keep pace consistent for sprints
Cool Down


In Person Reserved Classes

In Person Size Restricted Classes:  Class size is limited to eight athletes. Our current schedule is as follows, spaces must be reserved in advance and many classes fill quickly. Class fees are $25. If you no show or short notice cancel other than if you are experiencing signs and symptoms of illness (or were exposed […]


In the Gym April 28th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2x 30sec/30sec DB PP / OH Hold
2x 30sec/30sec Squat / Squat Hold – no weight
then:
10x Pull Up +
20x Head Cutter +
30x Box jump (or squat jump/ frog hop whichever is most appropriate for athlete and ROM) +
40x Proper Push ups +
50x Air squat +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time, machine of choice
Then:
Cool Down 5 min more easy on machine plus mobility work


In the Gym April 23rd

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:
8x Back Squat keep this on the light side, focus on quality form and ROM.
8x Burpee
x 5 rounds, rest 30-60sec between each round
Then:
10x Single Arm Weighted Sit Up (switch arms at 5)
50x Mtn climbers (total movements)
10x Body Row
5x KTE (or Feet to Hands on Floor with or without exercise ball)
x 4 rounds, rest as needed to maintain form.
Then:
Cool down with 5 minutes easy @ ski/row/bike and mobility work


In the Gym March 22nd

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge
2 x 5 Push Ups
Then:
Find weight for heavy-ish Push Press
Then:
5x Push Press (heavy-ish)
12x Split Jumps (total; can add weight if appropriate)
6 Rounds, rest 30sec between rounds
Then:
8x Pull Overs
8x Deck Squats
5 rounds, rest as needed to maintain form
Then:
6x (20sec all out / 60sec easy)
Cool Down


In the Gym March 17th

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 3 per side single leg OTB squat
2 x 15 Air Squats
Then:
Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside…
Then:
8x Goblet Squats + 30m sprint (outside if nice out; can also do on machine if more appropriate, or 30m light and fast sled push inside)
1:1 Work:rest (alternate with partner, or use a stopwatch)
6 Rounds
Then:
10-1 Pull Up / Anchored Leg Lower Ladder
(10/10, 9/9, 8/8, 7/7, 6/6…)
Rest as needed
Cool Down


In the Gym March 15th

10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
6 – 1 Split Squat Ladder (per leg; increase weight each round)
After each rung: 15m Flying Burpees
Then:
5x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
5x Body Rows (can do with feet elevated or single arm if appropriate) + 5x Windshield Wipers (each side) + 30sec Ring Support
4 Rounds
Cool Down