Workouts

 
May 2022
M T W T F S S
« Apr    
 1
2345678
9101112131415
16171819202122
23242526272829
3031  

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 2nd

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 Push Ups
2 x 5 Squat Jumps
Then:
20, 15, 10, 5 of each
15, 10, 5, 20
10, 5, 20, 15
5, 20, 15, 10
Goblet Squat
Chest Press
Box Jump
Push Press
Change loads as needed, rest as necessary so no form loss but not too much rest ( :
Then:
6 x 100m ski/row (go hard!!) with a 90sec rest between each
Then:
Cool Down


In the Gym April 18th

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
Then:
Warm up to clean heavy-ish (can be with KBs or BB)
Then:
5x Cleans
8x Box Jump
100m ski/row (hard!)
60sec rest
5 rounds
Then:
8x Chest/Bench Press + 10x Anchored Leg lower (feet can be weighted
Rest 1 minutes
x 4
Then:
6 – 1 Pull Up Ladder rest only as needed to complete.
Then:
Cool Down mobility work


In the Gym March 30th

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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam
10x Split Jump or Split Squat if knees protest
8x Chest Press
Rest as necessary
x 4 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 30cal Machine of choice- 60 – 90 sec rest between efforts.
Cool Down mobility work


In the Gym March 18th

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 Good Morning
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x KB Swing
Rest 60 seconds
x 5 rounds
Then:
10 Head Cutter
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility


In the Gym January 21st

10:00 warm up + mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
5x Step up per leg
5x Pull Up
x 5 Rounds
Then
5x Chest Press (heavy) on floor or bench
10x Anchored Leg Lowers/Lifts
30sec Mountain Climbers
x 5 Rounds, rest as needed
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility


In the Gym November 22nd

WO #1
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
3 x 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x Burpee Broad Jump
Rest 60 seconds
x 5 rounds
Then:
10x Ball Slam
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility


In the Gym November 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press
8x Box jump
x 4 rounds minimal rest
Then,
Cool Down+ mobility work


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