Workouts

 
October 2021
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In the Gym September 29th

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 OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
Then:
6 x 3 TGU per side
Rest ~2minutes between sets
During rest, complete 8x Body Row
Then:
6x Chest press (BB or DBs; on bench or bosu)
10x Anchored Leg Lowers
5 Rounds, rest as needed
If time:
3 x 30sec plank/30 sec ring support/ 30 sec rest
Cool Down


In the Gym July 19th

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 30m Tactical Lunge
Then:
60m Farmers carry
60sec sprint @ Machine of choice
60sec Wall Sit Hold – med ball on lap keep thighs parallel to floor 🙂
60sec rest
6 rounds (reduce to 5 rounds depending on group)
Then:
10x Chest press
15x Anchored Leg Lowers
60sec Mountain climbers
60sec rest
4 rounds
Then, if time:
6 to 1 Pull Up Ladder, rest some between sets
Then:
Cool down with mobility


In the Gym June 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 10 good mornings
(Break up into teams if group is larger than 3 people)
Then: (Team 1)
Warm up to heavy Dead Lift
Then:
6 x 3 Dead lift
Rest 1-2 minutes between sets
During rest: 5x Reverse Fly + 8x Frog Hops
Then: (Team 2)
5x Chest Press – DB or KBs, (floor or bench)
10x Deck Squats
60sec Ring Support Hold
4 rounds
If time:
6x 20sec sprint (all out) / 60sec rest @ machine of choice
Cool Down


In the Gym February 20th

STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
5x Chest Press (Bosu or Bench)
x 5
Then:
15m Plank Sled Pull
30 sec Side Plank each side
30 sec rest
x 5
Then
6x 20 sec go hard 60 sec rest
Cool Down


In the Gym January 16th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m tactical lunge
Then:
Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU
Then:
3x Step up per leg
5x Deck Squat
x 6 rounds
Then:
5x Pull Over
8x Chest Press (bench or bosu, DBs or KBs)
10x Sit up
x 5
Then
Cool Down


In the Gym October 23rd

STRENGTH

10:00 Warm up
2 x 8 Shoulder Openers
2 x 5 Cuban Press
Mobility Work
3 x 5 Wall Squats
2 x 8 Good Mornings (with PVC or light BB in back squat position – really focus on scapular engagement and postural stability)
2 x 5 Strict Push Ups
Then:
Warm up to heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest: complete 10x chest press or ring push up athletes choice (can be on bench, bosu, or floor)
Then:
5x Pull Ups + 40x Mountain Climbers (total) + 10x Side plank hip lift (10 per side)
5 rounds rest as needed
If time:
8x 30/30sec hard/less hard at machine of choice
Then, cool down


In the Gym September 11th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Good Morning
Then:
Work up to Heavy Deadlift
Then:
6 x 3 Dead Lift
Rest 2min between sets
Then:
8x Chest Press (on Bench or Bosu)
10x (each direction) Bulgarian Bag Swings or Plate Halos
12x GHD Sit Up (or 6 per arm Weighted Single Arm Sit Up)
x 5 Rounds, rest as needed
Then, If time:
30 seconds sprint (go hard!), 90 seconds Rest
6 rounds
Cool Down


In the Gym August 6th

Power Endurance, Strength
10 min warm up
2 x 10 shoulder openers
2 x 5 cuban press
Mobility work
3 x 5 wall squats
3 x 6 goblet squats
2 x 10 push ups
2 x 15m walking lunge
2 x 15m OH walking lunge
Then:
20 Cal Airdyne +
10x Kb Chest Press+
5x Pull Up
60sec rest
5 rounds
Then:
10 – 1 Bench Press + Pull Up Ladder (On the Rings If Appropriate)


In The Gym May 30th

10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 10 Good Mornings
30m OH Walking Lunge – (15m forward and backward with each arm)
Then:
Warm up to Heavy Dead Lift
Then:
6 x 3 Dead Lift
Rest 1-2 minutes between sets
During rest, complete 5x Chest Press KBs/DBs on Bench or Bosu
Then:
10x Ball Slams
60 sec OH Plate Hold
5 Rounds, minimal rest
If time:
4 x 250m effort or 60 sec air dyne, 1:1 work/rest
Cool Down


In the Gym March 20th

STRENGTH

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill
3x per side.
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
Then:
15m plank sled pull + 8x Chest press (bench or bosu) + 60sec OH plate hold
x 5 Rounds, rest as needed
Cool Down