Workouts

 
August 2022
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In the Gym July 20th

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
2 x 5 Push Ups (inclined/knee/toes)
Then –
8x Box Jumps
5x Push Press (heavy)
10x Deck Squats
X 5, rest 60-90sec between rounds
Then –
30 – 20 – 10 reps of each
Mountain Climbers (per side)
Calories @ machine of choice (go hard)
Rest 1-2min after each sprint
Cool down with mobility


In the Gym January 10th

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
30m Tactical Lunge
2 x 10 Push Press
Then:
BB or KB Complex + sprints…
6x Dead Lift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Ups
90sec ski/row (go hard)
2 minute rest
x 3 rounds, increase weight on movements each round if possible
Then:
30sec sit ups + 60sec mountain climbers + 30sec flutter kicks + 30sec each side side plank hold + 60sec OH Plate hold
x 3, rest 60sec between rounds
Then:
Cool Down Mobility work


In the Gym July 23rd

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:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Pull Ups
10x Sit Up (atomic sit ups or weighted sit ups for extra challenge)
10x Ball Slam
10x Burpees
x 5 rounds
Then:
“Ab-pocolypse” 😉
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec KTE (or feet to hands on floor)
60 sec rest
4 rounds
Then: