Workouts

In the Gym January 15th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability
3 x 8 Good mornings (with PVC across shoulders)
3 x 5 Push Ups (inclined / knees / toes)
Then –
Warm up to heavy RDL (BB or KB) and Strict OH Press
Then –
3x RDL (heavy)
5x Strict OH Press (can be single arm and/or with landmine if athlete has limited OH mobility)
X 6 rounds, rest 1-2minutes between rounds
Then –
5x KTE
8x Ball Slams
60sec Mountain Climbers
X 4 rounds, rest as needed
Then –
Cool down + stretch


In the Gym November 22nd

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 10 frog hops
3 x 8 reverse flies
Then –
10x Split Jumps (total) – can be weighted
10x Whip Smash
5x Push Press
X 5 rounds, rest as needed to maintain form
Then –
10x Body Rows
10x Standing Russian Twist (w/Landmine) – total
30sec Side Plank (each side) – add hip dips or leg lifts to increase difficulty
X 4, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym November 17th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder Back Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
30m Sled Push
10x Pull Overs
10x Anchored Leg Lowers
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch


In the Gym June 14th

10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work


In the Gym April 17th

10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch


In the Gym February 27th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch


In the Gym January 30th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed


In the Gym January 23rd

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
Cool down, stretch


In the Gym March 23rd

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 6 Goblet Squat
2 x 5 Squat Jumps
Then:
8x Box Jump
8x KTE
60sec rest
x 4-5 rounds
Then:
20 sec sprint on machine of choice
60 sec mtn climber
60 OH plate hold
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility


In the Gym December 3rd

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 8 KB Swings
30m Tactical Lunge
Then:
Warm up to BB or KB Clean
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
10x Sit Med ball Toss, against wall and catch or just weighted sit up if needed.
8x Light Push Press – work on mobility
x 4- 5 rounds
Then
Cool Down mobility work