Workouts

 
July 2022
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In the Gym September 20th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
20x Frog Hops
10x Anchored Leg Lowers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym August 27th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Tactical Lunge
2 x 8 Goblet Squat
Then:
Warm up to Front Squat with BB, heavy
Then:
6 x 3 Front Squats, heavy
Rest 60-90sec between sets
During rest, complete 5x Dips, at Rings or Dip Bar (or bench)
Then:
10x Pull Overs
5x each side Windshield Wipers
60sec OH Plate Hold
Rest 60sec
x 5
If time:
6x 30/30sec hard/less hard at machine of choice
Cool Down


In the Gym March 25th

POWER
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 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to Squat Clean (can use BB or KB)
Then:
5 x 5 Cleans, rest 60-90sec between sets
Then:
5x KB Bosu Press (or chest press on the bench)
10x Kayakers each side (or Standing Russian Twist, or Windshield wipers if more appropriate)
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
3x 500m ski/row for time; rest 2min between each
Cool Down


In the Gym December 18th

POWER 10:00 Warm up 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: Front Squat/Box Jump 10/10, 6/6, 3/3, increase weight (and height?) each set Then: 3x Front Squats @ heaviest weight + 5x Box […]


In the Gym October 18th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist down
2 x 10 Good Morning
Then:
5x DL
10x KB Swing
60m Farmers Carry
10x Clapping Push up, or regular or try clapping push up on knees
x 5
Then:
The Hateful Eight
8x 30/30 – for real, go hard ( :
Cool Down


In the Gym October 16th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym September 23rd

Power 10:00 Warm up 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 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]


In the Gym Aug 28th

STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]


In the Gym Aug 19th

STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 5x Body Row 4x TGU + 5x Body Row 3x TGU + 5x Body Row 2x […]


In the Gym July 22

July 22nd
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
3 x 3 Ass to Bench Single Leg Squats (per leg)
Then:
Work up to heavy SLSLDL BB or KB
Then
3x per side SLSLDL
6x Pull UP
5 rounds, Rest 1-2 minutes between rounds
Then:
15m Bear Crawl heavy
30 sec ring support
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down